I am one of the fastest runners in my state for long distance but I believe one of the things holding me back is that I have a weak core. What is a core rountine that I could do daily do or if its better not to do daily?
What I mean by core routine is a list or schedule of different exercises that help strenghthen the core that i can follow daily or do something differnt on certain days.
Also feel free to put any other core advice below.
Hills, and compound lifts i.e. squats and deadlifts.
Do you know what they do with the core of apples?
You don't want to be a core.
Core strengthening should be equivalent to any other attempts to build strength: it shouldn't be intense on multiple days. These are muscles too and all muscles need rest. 2 to 3 days a week of focused activity should be plenty. Dedicate about 20 minutes each session.
Pick exercises that are functional and not too far from running positions, not just geared towards building prominent abs. Ie: situps are out.
Some examples might be:
- high knee jogging
- donkey kicks
- swiss ball lunges against wall
- med ball partner tosses
- back extensions
- superman
- swiss ball pike circuit
I mainly mean abs but obviously there is more to it than that
Just two follow ups I realized I should include:
- Despite your feeling to the contrary, it's unlikely core strength is holding you back. Core fitness is more about preventing injuries by allowing you to have the strength to hold form when tired and avoid injuries from poor form.
- top end speed work is excellent core strength. If you aren't doing any maximum speed work at any point in your training, see where you might fit that in as part of your overall training system. You might be surprised.
Jay Johnson's Core X routine:
Jay Johnson has a great core routine that progressively adds elements to your workout. He has it on video with examples. Just search his name, with core, and you'll find lots of great stuff. He also has a lot of other helpful information.
go on youtube and search "Ryan trahan core" 7 min continuous and throw in some pushups and plank
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