People on this website do know that crunches dont do sh*t right??

It makes you abs look better.

In this country, we usually use a punctuation mark at the end of a sentence.

Dr. Dorian wrote:

People need to be working the runners do not use the gym enough and when they do, they are wasting time and not doing it properly

You make an interesting point

Thank You Come Again wrote:

Dr. Dorian wrote:

People need to be working the runners do not use the gym enough and when they do, they are wasting time and not doing it properly

You make an interesting point

Hahaha touche, I ment "People need to be working the tranverse abdominus and their over all core. Runners do not use the gym enough and when they do....etc."

Also, I think people dont realize that the core doesnt mean only the abs, that it includes the lower back muscles as well

Dr. Dorian,

If I wanted to do the bare-minimum that would produce the most bag for my buck (pareto's 20% that produces 80% of the results), what core work would you recommend?

What exercises, and how many times per week?

2nd this.How about a rowing machine, isn't that a good core/full-body strengthening workout?

Training Mistakes... wrote:

Dr. Dorian,

If I wanted to do the bare-minimum that would produce the most bag for my buck (pareto's 20% that produces 80% of the results), what core work would you recommend?

What exercises, and how many times per week?

Don't you just love it when a know-it-all comes on here making bold statements implying how informed they are, and when they are asked a simple question, they disappear?

Dr. Dorian wrote:

People on this website do know that crunches dont do sh*t right?? It builds your rectus abdominus, which is used for bending forward..how often does that happen during a race? People need to be working the runners do not use the gym enough and when they do, they are wasting time and not doing it properly

You go, girl!

then why do they make my abs sore? it seems to me that if my abs are sore the day after doing a lot of crunches, they probably worked my abs

I'll say this...

doing plank exercises built up my core strength to the point of getting rid of 3 years worth of backaches.

Sorry, ironicly I was in the gym, then I went for a run.

What workouts to do. Well you have to start with working your stabalizers and develope a strong core. I started out doing high planks with contralateral and ipsilateral reaches, bird-dog reaches, side lunges, musketeer jumps. Alot of variety on planks, like including a physio ball and such. You need your body to be in balance and your core to be very strong in order for you to do other weight related workouts later on to help with power. I am a big believer in resistnence training for the runner. Squat-to-Press, Power Cleans, alot of power moves, but in order to lift weight like that you need a strong core. So start off with basic core excersises, but stay away from crunches and sit ups. Pushups are fine, but if you can, do them on a physio ball because that makes you use stabalizers in your trunk. But the most important thing is proper form. The back must be straight during all excersises and the core is engaged non-stop.

Paging Dr. Dorian... wrote:

Don't you just love it when a know-it-all comes on here making bold statements implying how informed they are, and when they are asked a simple question, they disappear?

.....Don't you just love it when a know-it-all comes on here trying to seem all tough, trying to insult the people who actually know about fitness, and when they are proven wrong, they disappear?

I'm still here. Wasn't trying to "seem all tough" at all, but maybe that's how you took it.

I DID notice, however, that you failed to answer the guy's complete question. It seems he asked for specific exercises AND how many times per week.

Did they teach you thoroughness in your PhD program, or did you learn that on your own?

I second this ^^^. All you said was how to do the exercises (ie straight back) and NOT which ones to actually do.

I gave you too much credit for answering the first part of the question! He asked for specific exercises. You listed what you started with, but didn't specifically say "do these".

Then you listed some vague crap like "do basic core exercises, but stay away from crunches and situps".

Ummm, don't you think if the guy knew what the "right" "basic core exercises" were, he wouldn't have needed to ask you?

So again, the question is:

1.) what specific core exercises to do

2.) how many times per week?

Not trying to act tough. Just calling out a big talker.

Dr. D-

I too would love to see more of your thoughts on weight lifting. Specifically, the recommended lifts and number of sets and reps distance runners should do per lift/exercise.

You bring up a good point about progression - but could you be move specific on the basic core exercises and when too move from them to the actual lifts. Any thoughts on what high school age runners should be doing in the "gym"??

Do:

"contralateral and ipsilateral reaches from high plank position, bird-dog reaches, side lunges, musketeer jumps. Alot of variety on planks, like including a physio ball and such."

When:

3x a week

Do you want me to spoon feed it to you?

WHAT ABOUT ABS?!!!!

Seriously though give me some exercises so I have defined abs.

Can you explain musketeer jumps? Couldn't find it on Google.