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Core work is key (Read 1574 times)

    Man, I don't think I could ever use a bar bell and do squat lifts. 

     

     

    Hey - anyone can do squats with a bit of practice. The thing is not to worry about how much weight you're lifting - just start out with what you can manage easily.

      I got some good core work in this week.  Hiking through waist high brush with plenty of fallen timber to step over with a 100lb pack on your back will for sure strengthen your core.

      Age: 46 Weight: 208 Height: 6'2" (Goal weight 195)

      Current PR's:  Mara 3:48:09; HM 1:43:26; 10K 44:51; 5K 21:27

        I do 8 Min Abs Workout twice a week.
        http://www.youtube.com/watch?v=vkKCVCZe474

         

        and some of the IronStrength workout.

        http://www.runnersworld.com/article/0,7120,s6-238-263-266-14177-0,00.html

         

        So far so good. Keep me out of injury.

         

        MTA - I also like "How fit are you?"

        http://www.runnersworld.com/article/0,7120,s6-238-263-266-13523-0,00.html

        5k - 20:56 (09/12), 7k - 28:40 (11/12), 10k trial - 43:08  (03/13), 42:05 (05/13), FM - 3:09:28 (05/13), HM - 1:28:20 (05/14), Failed 10K trial - avg 6:10/mi for 4mi (29/08/14)

          I do 8 Min Abs Workout twice a week.
          http://www.youtube.com/watch?v=vkKCVCZe474

           

          and some of the IronStrength workout.

          http://www.runnersworld.com/article/0,7120,s6-238-263-266-14177-0,00.html

           

          So far so good. Keep me out of injury.

           

          MTA - I also like "How fit are you?"

          http://www.runnersworld.com/article/0,7120,s6-238-263-266-13523-0,00.html

           

           

          Thanks !

          - Anya

          jimmyb


            I just threw my back out again.  Changing the bird bath, like I do everyday.

             

             

            Between my hips and back, I have had enough.  I talked to a client of mine, who is a doctor, ( not sure what kind, but some type of medical doctor )  and he just reminded me to never forget how to bend the right way, and never stop working your core.  He recommened really hitting the abs hard to strenghten and prevent future back injuries.

             

            If this was 2 weeks from now, I'd be boarding a plane to Spain for my honeymoon. 

             

            I am taking his advice, and doing whatever I can do, to prevent this from happening again.     Never let your guard down, it can  happen any time.  Always doing the most stupid little things.

             

            I am just greatful it's only on the right side of my back, not the entire thing.   Now, if I could just lift my right leg.... 

             

            Great post, and so true---for me anyway. If I don't do my yoga routine at least twice a week, I will eventually end up with an imbalance and lower back pain (that I then would remedy with two weeks of yoga). Not on the spine, it's more between the spine and the side. It's only happened twice in my 9 years of running, after races, and when I got lazy about doing yoga.

            Log    PRs


            Old , Ugly and slow

              If you want a strong core you need to do deadlifts. Doing deadlifts will teach you how to lift heavy things off the ground.

              Everyone needs a strong back and deadlifts are the best exercise for the back.

              first race sept 1977 last race sept 2007

               

              2014goals   1300  miles  , 190 pounds , deadlift 400 touch my toes

              TheDroppingDead


                If only I had a six-pack Sad Has anyone ever tried Ab-RipperX from P90X?
                daisymae25


                Squidward Bike Rider

                  If only I had a six-pack Sad Has anyone ever tried Ab-RipperX from P90X?

                   

                  Yes, and it's a killer.  You not only feel it in your abs, but your hip flexors too with some of the moves.  If I don't do it for a while, it leaves me SORE for a few days.  It hurts to cough, laugh, practically everything.

                  zonykel


                    Although I can do sit ups, I've seen planks as being a more common exercise for runners. I found an article by Lolo Jones Alyssa Shaffer

                    at the Runner's World website: http://www.runnersworld.com/workouts/fast-abs?page=single

                     

                    She covers stuff like the "superman", a couple of "plank" variations and a few other exercises. I'm sure you can find more exercises. I think the key is to be able to do something consistently. I find that some of the more aggressive workouts may end up hurting me if I don't do them right. The plank seems fairly safe due to its static nature.

                     

                    BTW, I hurt my back a few months ago while streching my lower back. I hurt so bad, I couldn't get up from the floor for about 15 minutes. Eventually, I could get up, but I was in bad shape. Ended up not being able to sleep for more than a few minutes at a time. Almost any position caused a spasm after a while. The next day the dr. prescribed a muscle relaxer. Took about a week to remove much of the stiffness. But it's taken weeks/months to get back to normal. Agree with the OP that getting a stronger core is key. Need to work on that :-)

                     

                    Modified to correct the author of the article. Lolo Jones is quoted a couple of times and her picture appears in the article, though.

                    daisymae25


                    Squidward Bike Rider

                      Here is the link to the chair:  http://www.target.com/p/gaiam-ergonomic-balance-ball-chair-black/-/A-10611806

                       

                      Awesome, thanks!  And the price isn't bad either.  I'm just afraid I'll be sitting too low at my desk to be able to work.  Blush

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