Core Strength

Don't Be Seven Muscles Short of a 6-pack

Ok, so you're out for a long run and feeling good. Legs are strong, breathing is normal, hydration is staying on target but then you begin to bog down a bit and the pace slows. "Where did my power go?" you ask yourself. This happens a lot when you core muscles begin to fatigue before anything else. A quick routine of exercises can battle this problem in as little at 10 minutes.

Front plank exercise depictionFront Plank

Targeted Muscles: Abdominals, Hips, Low Back

  1. Start by lying face down on the ground or use an exercise mat.
  2. Place your elbows and forearms underneath your chest.
  3. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground.

Front plank exercise depictionSide Plank

Targeted Muscles: Abdominals, Hips, Low Back

Lie on your side with your right hand on the ground or use an exercise mat. For beginners, it is recommended to begin this exercise on your elbow.

Lift yourself up to form a plank with your right arm straight and your left arm on your side.

The Routine

Get into the front plank position and hold it. Pay attention to your form not allowing your hips to sag towards the ground. When fatigue sets in lower your body back to the floor. Aim for 30 seconds to start out and build from there.

Position yourself on your right hand or elbow in the side plank position. Hold this position for 15-20 seconds and then switch sides. As you become stronger hold the position longer and longer but remember to balance the sides.

Get back into the front plank position. Now instead of holding this for the entire time you will keep the abs and hips strong and steady while moving up to a push-up position on your hands and then immedately back down to the elbows. Repeat this for the duration of the exercise. Again begin at 30 seconds and build from there.

Repeat this routine three times in a row and you'll be on your way to stronger running in no time.