Happy Sunday! I hope you got your long run in. I did my longest long run post injury: 1 hour 15 mins. I almost got 11 miles. But not quite. I went to the beach for some flat, easy running, but instead I was nailed by the beach winds. But the views in NC are gorgeous!
I used to post my core updates weekly. I quit because I kept doing the same stuff and getting the same results. During my "time off" from running I changed things up a bit. I feel soooo much stronger on the run. Between the glutes, core, abs, hamstrings, quads…it's all adding up.
So I wanted to post my core workout so you guys could maybe copy and feel like a bulldog on the run too! If you're a female in my age group, please disregard. haha
I try to vary it daily but the reps are the same.
*200-400 stability ball crunches
*50-100 leg lifts. I lay on a bench and keep my legs straight and then boost my feet in the air at the top.
*50 Roman chairs or increase leg lifts on the floor if you're at home.
*100 hip thrusts. These actually are core terrorizers! Stability kicks in. I'm using a 60lb barbell with these now. I'll do an 80lb for the last 10 reps.
*Instead of hip thrusts I'll sometimes do lots of single leg glute bridges with a 10lb plate on my hips.
This takes no time at all. You'll feel stronger and run with better form.
I have to give a shout out to diet here. You've gotta eat the protein. Your muscles won't give a shit unless they are fed correctly. If you do all this and don't eat right it's tantamount to throwing a piece of Bruschetta in a fish tank. A WASTE OF TIME. And turns everything else to shit. The muscles will say buh-bye. I eat 100 grams a day. Just throwing that out there. FEED YOUR BEAST!
Here are some pics:
|Mile 1 of my long run.|
|Single leg glute bridge. I have done 1000's of these. LOVE!|
|Post long run. Probably the strongest core to date. By feel not look!|
|Post long run sun|
|Does this ever get old? NO!|
Thanks for reading!