I’ve read several articles plus an old post by Jordan about strengthening your core to help with your running. Right now, I feel like I could use some core strengthening plus stretching to help with my running.
Does anyone have a good workout for your core that focuses on strengthening the core muscles (lower abs, lower back, hips) plus help stretches (glutes, hamstrings, hip flexors, etc.)?
Thanks.
Ditto this question!! I’ve been doing some core yoga workouts to help strengthen my core to help with running and swimming but it doesn’t seem to be enough. I would like to focus on this area during the off season. Any ideas???
This came up a few weeks ago and someone recommended this workout: http://beginnertriathlete.com/cms/article-detail.asp?articleid=486&printer=1
I’ve been following it, and I think it’s been effective - at least my core feels stronger, not sure how else to judge it (no six-pack yet in other words.).
I have had really good luck with the Cyclocore workouts. The DVD I have has three different workouts and it is a nice mix of exercises. I also do 20 minutes on the rowing machine before my core workout as a warm-up which is a nice core work out on it’s own.
If motivation is a problem and you find you need something fun and interesting to stay motivated then I suggest boxing.
I’ve never had a stronger core than when I was boxing. 6 rounds of 3 minutes on the heavy bag working all the punches is both good cardio and really gets the core.
I’d still supplement that with deads/squats though for more targetted work on the low back and glutes (much overlooked by endurance athletes).
Thanks for the replies so far. As far as motivation, the best motivation is wife pointing at midsection and laughing.
Keep them coming - but what about good glute stretches?
Lots of core routines out there but you don’t need a dvd or anything. The core exercises that helped me the most (I run trails mostly) are planks (front, both sides). Really teaches body stabilizing muscles to get their act together.
the way you fix that is eating less or run/swim/bike more.
weight workouts will not burn fat off your midsection.
=)
Thanks for the replies so far. As far as motivation, the best motivation is wife pointing at midsection and laughing.
Keep them coming - but what about good glute stretches?
I am also a huge fan of Planks, front and side. Somebody also mentioned boxing, and this would be the perfect time of year to join a local club. I have never been leaner in my life than from consistent boxing work.
Cross fit all day - plank is very effective as well as the variations in plank. I like side plank a lot but I couple it with side plank thurst, similar to side plank only you flex upwards in a crunching motion while in plank. Just as effective if you elevate your opposite arm like most yoga poses. V-Ups and scissor kicks get into those lower abs and finish them off with reverse crunches or leg lifts. Leg lifts are nice since you and throw in some endurance by holding each rep or every 5 reps you lock it out.
Medicine ball twist add to the work out as well as body bar side bends or 45 plate oblique bends, you can also achieve this with cables for some resistance training.
I was kidding on that. My main motivation is that I want to become a more efficient runner. Right now, my glutes and hamstrings are pretty tight / sore and I need to find a way to strengthen/stretch before they become a recurring injury.
The goal of this post was efficient core workouts FOR RUNNING.
Here is a good progression of a core and hip routine that you can do after running from Running Times. It only takes about 15-20 min http://runningtimes.com/Article.aspx?ArticleID=16625
some good ones here
http://www.sparkpeople.com/resource/exercise_demos.asp?exercise_type=core
Also, for more run specific check out the book Brain Training for Runners
http://www.amazon.com/Brain-Training-Runners-Revolutionary-andResults/dp/0451222326
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Runnersworld.com has some good workout articles and videos.
When I was boxing we did 20 minutes of ab exercises before we started doing our intervals. I wouldn’t want to take one in the gut if that was the only ab exercise I was doing while boxing 
Cross fit all day - plank is very effective as well as the variations in plank. I like side plank a lot but I couple it with side plank thurst, similar to side plank only you flex upwards in a crunching motion while in plank. Just as effective if you elevate your opposite arm like most yoga poses. V-Ups and scissor kicks get into those lower abs and finish them off with reverse crunches or leg lifts. Leg lifts are nice since you and throw in some endurance by holding each rep or every 5 reps you lock it out.
Medicine ball twist add to the work out as well as body bar side bends or 45 plate oblique bends, you can also achieve this with cables for some resistance training.
This sounds like my core routine! If you have not done much core work (more than just crunches, situps etc) be sure to develop this in a sensible progression, or you may create new problems ;)
But it is a great set of exercises and very effective. For the twists and side bends, you can even start with body weight only or very light weights. Stretch cords also allow progressive development (start with “lighter” cords).
Run off-road on very uneven surfaces. You trunk and core has to do a lot more stabilizing and it is very sport specific. It also does wonders for your ankle flexibility. I’ve stepped in holes/hidden rocks and really torque my ankle and the worst that happens is that I am sore for a couple of days.
Chad
The first workout on the “Flexible Warrior” spinervals Yoga DVD is has a really good core workout as part of it. It does not seem like much when you are doing it, but I’m still a bit sore now 72-hours later and feel like my entire core was worked. Also might help with your tight hamstrings (though I think there is some recent research that says tight hamstrings help you run faster because of the elastic recoil effect).
I’ve been following this plan as well and it does seem to be pretty effective. As with most strength training, form is key. It’s very easy to “cheat” and make this workout extremely easy.
http://tarbellpilates.com/dvds.html
Toughest ab routines ever. Each DVD has like a 5 minutes at the beginning. The rest of the stuff is great for body balance and engages your core too. Highly recommend it. Helped me a lot after a injury ridden 2008.
Dirt cheap too, only $10/DVD.