Core Exercises for Running/Runners (Read 3392 times)

I do 150 push ups and 300 sit-ups/crunches etc. every day.  I also do 3 days of high rep/light weight work on my chest, shoulders, back and arms.

Since I really got serious about this routine about a year ago, I've dropped 7 minutes off of my half marathon time and 1 minute off of my 5k.  Is core work the only reason why?  No, but I definetely feel stronger later in races, not to mention I look better in the summer with my shirt off.

I do core work:

Squats

Dead Lifts

Bench Press

Rows

Pull Ups

Military Press

2 sets x8 reps twice per week. If you want strength lift for strength.

My son and are are just starting the "one hundred pushups in 7 weeks" program. I'm anxious to see if that's possible given I can't do anywhere near 100 right now. 

Not to be negative but no it can't.  At least not if you do good form pushups.  TedsHead is the only one of us that did it and it took longer then that and he started from a pretty good number.  http://www.runningahead.com/groups/pushup/Forum

I do core work:

 

Squats

Dead Lifts

Bench Press

Rows

Pull Ups

Military Press

 

2 sets x8 reps twice per week. If you want strength lift for strength.

 +1

And this

 

my guess is you can double your push-up total. 

 

I doubt more than 2% of the people who try can go from 20 push-ups to 100 in 7 weeks.  If you are doing 20 now then I'd say you'll peak at 40.  That's no slam on you... just reality.  I gave up after 1 month.  I went from something like 16 to 28. 

I did that for about 5-6 weeks and went from about 28 pushups to 85 or so.  I just couldnt get any higher than that - plus I got bored with it.

I did that for about 5-6 weeks and went from about 28 pushups to 85 or so.  I just couldnt get any higher than that - plus I got bored with it.

Together or in sets? And did it change how your upper chest and shoulders looked?

If you want to work your abs watch the video: www.youtube.com/watch?v=fk_usVg7Fp0

 

It's only 6 minutes 3 times a week. This routine works for me. If you want more core work. Do squats, snatches and clinches.

I watched this video and it was a class I instructed years ago when in fitness industry (BodyTight). We (I) used to do at least 10 minutes no stop. It brought back memories. My abs looked good but I was a bit leaner 15 years ago (5% fat) vs now (9-10% fat) but I think my abs are now more developed. I enjoyed doing those things but from a functional standpoint the benefits are limited because all your weight is laying on the floor. They become isolation exercises for abs and hip flexors with low back stabilizing. For a runner it doesn't have a lot of benefits.

I think exercises on your feet like the squats, lunges, wood chops etc are much better for core. I think snatches/deadlifts/heavy squats are just fine but we are talking about a fraction of individuals who will be doing them at proper form so I don't even introduce it. Planks and crunches on a ball are even better because feet are on ground and more balance involved. Any exercise that involves much of your body is ideal because the core and whole body is stabilizing. You also become pretty winded with a true core exercise. With all this being said, I still throw in some of that isolation stuff because I do like the isolated burn to finish off the abs.