More Core - Fast Abs Article

Runner's World again. Search for "plank" and found that and the "Superman." I can always use the help of pictures for "how to do." So where is my extra time coming from to exercise MoRe, gotta work on that. The article, Fast Abs, says "forget crunches. If you want to get faster, fitter, and stronger, you need to train your core like a runner." Didn't you hate crunches when you were young? I did. These exercises are probably worse. That's the way things usually go.

"Quality core work doesn't require a lot of time or equipment-just a few key moves done correctly and consistently. This workout is designed by Greg McMillan, a running coach and exercise scientist in Flagstaff, Arizona, who has worked with many recreational runners and world-class athletes. The workout is devised to strengthen the specific muscles runners need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries. Try doing two sets of these moves right before or after your run, three times a week."

Below are the exercises from the article. If you do happen to go to the article you will notice that I have left off one part of the instructions for each exercise, but if YOU want to Make It Harder go right ahead and look for that bit of info online. I think its going to be hard enough.

 Superman
What It Hits: transversus abdominis (deep abs) and erector spinae (lower back)

Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
Keep It Honest: Don't raise your shoulders too much.

Bridge

What It Hits: glutes and hamstrings

Lie faceup on the floor, with your knees bent 90 degrees, your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. Hold for five to 10 seconds. Lower to the floor and repeat 10 to 12 times.
Keep It Honest: Squeeze your glutes at the top of the movement, and don't let your spine sag.

Metronome

What It Hits: obliques

Lie faceup on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching.
Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.
Keep It Honest: Make sure not to swing your hips or use momentum; start the movement from your core and continue to move slowly from side to side.
 
Plank Lift

What It Hits: transversus abdominis and lower back

Begin facedown on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of the body still. Lower and repeat with your left leg.
Keep It Honest: Pull in your belly and don't let your hips sag.


Side Plank

What It Hits: obliques, transversus abdominis, lower back, hips, and glutes

Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.
Keep It Honest: Keep your hips up; don't let them sag.

Core Strength - Get Fully Fit

Are you working on your core? That was the question Stacey had for me last time I went to Muscle Works. Well, sigh, no….my blanket excuse "I can’t do everything." Planks. I don’t like those things. They are hard because my core is weak. I guess that’s the point. And Superman. Sigh. The time I spend on these things now will prevent injury later. Running does not develop strong core strength. No BOGO here.
I just got a copy of the February 2011 Runner’s World. In one article called  Fully Fit the author talks about how running develops one thing, breathing. After her two grueling days of dynamic stretching, strength training, etc. with Olympic coach John Cook the author came out saying she was a runner without strength. A marshmallow.

Now don't jump to conclusions and get the idea I have elite athletic goals, but here is what caught my eye:

 "Developing whole-body strength gives you "pop," or speed, and the strength to summon it in the final stretch of a race, says Cook. It also helps shore up your form, which can protect you from injury."

Protect from injury and have some "pop" at the end of the race, that would be nice. At my age no injury is a secondary goal, my body is already protesting this new lifestyle and I hate to inform it there is going to be more before there is less training. The promise:

"committing just a few minutes a day to some of the following exercises can enhance your speed and shield you from injury."

Here is one exercise from the article, you can see the whole article by clicking here on  Fully Fit: 

Carioka
1. Stand with feet shoulder-width apart.
2. Lift right knee to waist level at a 45-degree angle.
3. Keeping your knee high, rotate your hip so your knee is straight in front of you.
4. Step your right leg in front of your left.
5. Step to the left with your left foot.
6. Step behind your left leg with your right.
7. Step to the left with your left leg. Repeat the sequence for 20 yards, then change directions.