Core Exercises (Read 1403 times)

gilbertholdings


    i stick with basic exercises to supplement running, squats, pull ups, bench press.  they work the whole body and seem to work well with running.  i'd give it a shot, a lot of times simpler is better.  i'm not trying to be a body builder, so this works great for me.

      Try passion4profession 8 min ABS workout level 1, 2, 3, 4. You can search on YouTube.

      5k - 20:56 (Sept 30, 2012)

      7k - 28:40 (Nov 18, 2012)

      10k trial - 43:08 (Mar 29, 2013), 42:05 (May 05, 2013)

      FM - 3:09:28 (May 19, 2013)

      Robert31320


      Running for TJ

        I've been running for about 18 months now with no other exercise.  This thread has a lot of great info in it to help me get started.  Thanks to all that have contributed!

        You have to run through the valley if you want to get to the mountain top!

         

        Next goal:  Mad Marsh 50K (November 2014)

        EpicErin


        Epic Runner

          This is a 6 minute routine I created. Do it 2-3x per week and you'll definitely notice a difference Smile

           

          http://pinterest.com/pin/143833781820451907/

           

          Just the image: http://media-cache-ec3.pinimg.com/550x/5d/39/95/5d399527a02566deb7b9f0a0ae49af25.jpg

          Do Epic Runs

          http://www.doepicruns.com/


          HobbyJogger & HobbyRacer

            Dig out a hole and carry the dirt and rocks with you whilst you run. The next day you move it all back.

            It's a 5k. It hurt like hell...then I tried to pick it up. The end.

            daisymae25


            Squidward Bike Rider

              Happened to stumble across this when I was looking for a push-up challenge...I can get up to about 12 of each in 10 minutes.

               

              http://www.pushemout.com/2013/01/09/daily-pushup-challenge-19/

                I do the core exercises from Pfitzinger's Advanced Marathoning 3x/week.

                 

                http://books.google.com/books?id=V7Hcxuxc644C&pg=PA90

                 

                Thanks. I have started doing these.

                Jamezilla


                Follower of Forrest

                  Couple of new favorites of mine...

                  1. V-ups - lay on your back, bring your legs up while doing a sit up...reach for your toes

                  2. Cross V-ups - instead of going straight up alternate left/right side...ouch

                  3. Side bridge with reach under - start in the side bridge position, reach non support hand to the ceiling.  Bring it down and reach under yourself as far as you can, then back up

                  4/5 - Lost Brook Trail 10mi  1:15:42

                  4/27 - Ironmaster's Challenge 50k

                  6/21 - Manitou's Revenge 56mi


                   


                  Prince of Fatness

                    I do this three times a week, takes about a half hour ...

                     

                    Pushups
                    One legged squats 3x
                    Tucks on exercise ball 3x
                    Bridges on exercise ball 3x
                    Crabs with band 3x
                    Hamstring curls on exercise ball 3x
                    Crunches
                    Overhead lunges 3x

                    Semi-retired.

                    valerienv


                    Thread killer ..

                      This is a 6 minute routine I created. Do it 2-3x per week and you'll definitely notice a difference Smile

                       

                      http://pinterest.com/pin/143833781820451907/

                       

                      Just the image: http://media-cache-ec3.pinimg.com/550x/5d/39/95/5d399527a02566deb7b9f0a0ae49af25.jpg

                       

                      6 minutes seemed do-able - it kicked my butt ..umm core . Thank you !

                        I don't have access to a gym or weight machines. I do pilates (specifically POP Pilates by Cassey Ho). She makes it fun, although she's definitely geared toward a more feminine market. All her videos are online and focus on abs, legs/gluts, upper body, etc. Since I'm not looking to necessarily "bulk up"... more just get trimmed and toned, it works for me.


                        Sultan of slug

                          This is what Salazar has his runners do: http://www.therapeuticassociates.com/sports-medicine/stability-routine/. I've started incorporating these at the gym twice a week. I just do them at the gym because I'm too lazy to work out at home; you can do plenty of stuff at home, though.

                           

                          In addition to strengthening the core, I've really noticed this routine working my stabilization muscles in my hips, ankles, and legs.

                           

                          Also, +1 to all the suggestions of squats and deadlifts. I've always loved them, and my love increased when I found out that most American elites are incorporating them into their routines. Superb exercises for leg strength, hip stability + core.

                          sport jester


                          Biomimeticist

                            I can think of no better definition of stupidity for any athlete than the fraud perpetuated under the banner of core stability exercises.

                             

                            And you can start with the dictionary definition of stable; constant, unmoving, or resistant to change.

                             

                            So why on earth would anyone be stupid enough to focus their training to not move. Your goal as an athlete is to train to be as maneuverable as possible, not as stationary as possible.

                             

                            By what definition of logic would training to not move, improve how you move. Hence, 70% of runners still injure themselves every year regardless to how strong their "cores" are. And I'm still waiting for any expert to prove such crap advice works regardless to who offers it.

                             

                            Best to start with the dictionary definition of optimum maneuverability and build your training routines with that foundation. Funny because if you did, you'd be running 20% faster.

                            Experts said the world is flat

                            Experts said that man would never fly

                            Experts said we'd never go to the moon

                             

                            Name me one of those "experts"...

                             

                            History never remembers the name of experts; just the innovators who had the guts to challenge and prove the "experts" wrong


                            MoBramExam

                              I've watched ostriches run and they appear to have very strong and stable cores.

                               



                                Best to start with the dictionary definition of optimum maneuverability and build your training routines with that foundation. Funny because if you did, you'd be running 20% faster.

                                 

                                Which dictionary do you prefer for training advice?  Merriam Webster or Macmillan?