Don't Forget the Core

When it comes to running it's not all about the legs. When training for my first marathon I was amazed at how strong the rest of my body became. My arms were becoming nice and toned and my stomach was getting flatter. I remember at one point itching my stomach mid run and was astonished by how tight my abs were. When running your whole body is involved, not just your legs. But that means you have to take care of your whole body if you want to increase your speed and avoid injuries. This is especially true of your core. I don't know how many times I've seen runners out there putting in long miles and they seem to just be flailing their bodies about because they are so tired. Your core has to be strong so that you can maintain correct running form to avoid injuries. Here is one of my favorite lists of core exercises that I got awhile back from Runners World. When I am a good girl and stick to these I feel stronger right away which in turn helps my running. I will admit that I hate the triceps dips though, for some reason those seem to really burn.

A CORE WORKOUT
A simple routine for time-pressed runners.

By Dimity McDowell
PUBLISHED 07/07/2008

Three times a week I was supposed to do this 15-minute regimen, designed by Ivana Bisaro of Carmichael Training Systems. I usually got to it twice, but I felt rock solid by October. Start with two sets of 15 reps; add more sets when strength and time permit.

Squats: With a Stability Ball Rest a ball between your back and a wall; squat until your knees are bent 90 degrees.
Push-Ups: With Ball, rest your knees, shins, or toes on a ball.

Lunges: Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance.

Plank: Elbows under shoulders, abs tight, rest on toes, hold as long as possible. (I topped out at two sets of 1:45 holds.)

Triceps Dips: Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees.

Sit-Ups on the Ball The classic: feet flat on the floor, neck relaxed, abs the primary muscles working. Back Extensions: Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back. Oblique Twists on Ball: Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.