I hold my head to the side (towards my shoulder) in a race when I start to get tired.
Also my lower back gets kind of tired and sore after long runs.
Are my back muscles (and core) really weak? What kind of strength exercises can I do to correct this?
If you've never done core or plank exercises before then chances are that yes your back and core muscles are weak.
For more information ask Dr. Dorian, he's an expert in the field, apparently.
Well, I swim a half mile twice a week. I have done some strength training in the past but not for awhile.
Deadlift
for this type of pain go directly to glute strengthening...weak glutes is the cuase of weak back. glutes and hip mobility
For stuff you can do at home, start here - every second day. Takes just 5-10min.
If you have time for the gym, almost anything will do. Squats, chins, press-ups, deadlifts - they will all make your back a lot stronger. The contraction to keep your spine stable during most weights exercises is way better than you get from crunches and planks.
Thanks for the help. That looks like a real good routine for me. I've been tightening up something awful this winter and the range of motion exercises will probably help.
Should I do a dealift and bench and then do the pedestal and myrtl routine for a workout? I'd look at 3 times a week in the morning and then afternoon runs. Im in basebuilding right now and I do 60-70 mpw.
You should do a whole lot of crunches.