Today’s theme for Tuesdays on the Run is “Core Strength For Runners”. Before I get into my weekly workout recap, I thought I would share a few exercises I have been doing lately to work on my stability. These were recommended after my Functional Movement Screening based on my areas of weakness and current level of strength. They were described to me as being a bit advanced, but if you were already doing some core work (like planks) then these should be a good progression.
Quadruped Rock Into Stability Ball- This is one I still struggle with, but think of it as a different version of bird dog. Start on all fours, place a stability ball against the wall and rock your hips back into the ball. Push back hard to engage your core while keeping your spine neutral. Slowly lift out one arm straight in front of you, without tilting your back. Lower arm, release hips from ball, and repeat on other side. Complete 10 reps on each side.
Eccentric Push-up- Start in a good plank position with straight arms. Slowly lower down for 3 counts, and push up for 1 count. Focus on keeping good form throughout the exercise. Work up to 3 sets of 10.
Plank With Leg Lift- Start in a plank position with straight arms. Slowly raise one leg up straight, and then lower, and repeat on the other side. I was taught to keep my back straight by laying a bar from my head to my tailbone- it’s hard to practice on my own but if you have someone to help you it’s a great way to ensure good form during this exercise! Work up to 3 sets of 10 reps on each side.
Kneeling chop- Start on knees next to a cable or band tied to something high up. Grab the band and engage your core. Slowly pull down and across your body, without moving your shoulders or hips. Release back to starting positions. Work up to 3 sets of 10 reps on each side.
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Here’s how last week’s training looked:
Monday: Iron Strength Workout
Tuesday: Hip exercises, 3.1 miles
Wednesday: Stability ball workout, Hip Girdle exercises, 4.5 mile tempo run, myrtle routine
Thursday: Core/strength/stability work (see above), Foam Rolling
Friday: 5 miles
Saturday: 9 miles
Sunday: Rest
Total: 21.6 miles
My mileage was lower mostly due to cutting back my long run and running 4 instead of 5 days this week. It was one of those weeks that I didn’t really think about a plan ahead of time, and just did what I felt like each day, and this was how it turned out.
I’m planning to make this upcoming week a big cut-back week with very little running- maybe just 1 or 2 days. I want to feel mentally and physically rejuvenated before I start training the following week- but more on that another day!
You may also like: How To Use A Coregeous Ball
Do you incorporate core stability exercises into your workout routine?
Have you ever had a Functional Movement Screening?
How were your workouts last week?
These look great!! I love the plank with the leg lift – that’s a goodie.
Will try all of these – good core = great running.
Thanks for sharing! Looking forward to following along on your marathon training!
Thanks! I hope you find the exercises helpful if you give them a try:)
Smart week for a cut back since it is supposed to be so hot ! I do incorporate a lot of core and stability which makes a huge difference overall in my strength and running.
I walked outside for work today and was SO glad I didn’t run this morning! The heat and humidity is awful!
It seems like barre is an awesome workout for core stability!
My week was higher since I switched days around so this one is lower, not that I’ll feel a difference since it’s crazy hot, but still technically lower! Love the exercise demonstrations, your form is perfect!
A good week for cutting back then! I am glad to be running so little this week with how hot and humid its supposed to be.
Ooooo eccentric push ups are so hard. Evil.
When I first started doing them at my chiropractor I was sore for almost a week!
The plank with the leg lift is one of my favorites 🙂 I started half marathon training last week and it was 100% wonderful–it was so nice to be back on a training plan again!
Its a great exercise and so simple! Glad you are enjoying being back to training. I am definitely looking forward to having a little more structure again!
Great core moves! I pride myself on a strong core. I suspect my short torso enhances my core and upper body strength. That first one is new to me. Need to try! Last week was the first solid training week for me since we left on vacation. Time to get with the program!
I think its kind of nice to get back to structures training after some time off. The first exercise is harder than it looks! I definitely feel it in my lower abs.
Love the core workout! I usually just stick to the same exercises, but I know I need to start mixing it up. I usually do a few sets of bicycle crunches/push ups right after my run.
I definitely get bored when I do the same exercises all the time so I really enjoy trying new ones!
Thanks for the core exercises…it’s always good to get new ideas. I try and do core 3x/week…
3 times a week is great! And I think a little bit can go a long way if you are doing them correctly.
That quadruped one looks killer. I really need to work on stability in my core and my hips. Last week I ramped up my mileage a little and finally had a good long run! My longest run since my last marathon!
It is definitely a challenging exercise but a really good one! Once I start training again I really need to focus on keeping up with my core work. Great job getting in your longest run since your last marathon!
Great workout! Planks with leg lifts are so hard but so effective. You know I love core work! I’d be so interested in getting a functional movement screening because I’m sure my limited shoulder mobility affects things.
I think that the FMS was really great. However, I still haven’t mastered some of the tests…like I still can’t pass the push-up test even though I have been working so hard on push-ups for the past few months!
Good reminder to try some new exercises and work on weaknesses! I need to incorporate more ten minutes bits of core, hip opening, and stability into my life!
10 minutes of core work can go a long way! It can be overwhelming to try to fit in more than that.
Core strength is so essential. I need to work more on my core strength, for sure. I tend to neglect that part of my workout.
I think a lot of us can fall into the habit of skipping core work, but its definitely important!
Well, I always INTENT to incorporate core strengthening exercises into my routine, Lisa; does that count? HA! No, I do try to do core work a couple of days a week, even if it’s just the plank series from Iron Strength; it depends on how much time I have available, but I know that I need to MAKE time because it’s important. I love this Quadruped Rock Into Stability Ball exercise! I’m definitely going to have to try this one. I think it’s great that your planning a cut back week before you begin another training cycle…I’ve been thinking about that myself, lately. Great post and thanks for sharing more great ideas!
Well at least your intention is there! A few days a week is great! And planks are one of the best core workouts.
I am definitely enjoying a down week before training begins!
Oh yes, I definitely do core work at least once a week. One thing I found out the hard way is hip flexors and glutes also count as core work.
Yep, the core definitely includes more than use the abs! I’ve found its the most helpful to focus on exercises that work as much of the core as possible at once.
I’m so bad at consistently including stability exercises into my post-run routine. I tend to do them for a week or two then skip a day…which turns into a few missed days… which turns into like a few weeks… YIKES. But I would really love to get back at being disciplined about them. Training was okay… still waiting for something to click – although I did skip my long run this weekend as I am ahead of schedule and want to avoid burnout at all costs. Hope you have a fabulous day!
Being ahead of schedule is great! That was smart to skip a long run to avoid burnout. That’s happened to me before when I tried an 18 week training cycle!
Love your core work, I am chicken to use the stability ball, but I need to start. I am trying the eccentric push ups though next session 🙂
I think you should give the stability ball a try! It’s not so bad:) Good luck with the eccentric push ups!
Some interesting variations to try! Thanks!
Sure- hopefully you found something new to try out!
You are just WAY better at doing all those stability and strengthening exercises. A bit lower mileage will help you in the long run <—- see what I did there?
Very clever:) And yes hopefully they will help with increased mileage and more intense training!
Yay for starting training!!! I’m hitting my high-mileage weeks right now, legs are TIRED. But I’ve been so much better about core work and overall strength training this cycle – in large part thanks to your motivating posts!
Thats awesome to hear! It can definitely be challenging when we are already doing so much running. But I really think it will help us overall to be stronger and faster!
Becky integrates core work into the CrossFit stuff she has me do. I also do yoga, which as you know is a ton of core work. But I don’t do anything specific. It’s not my favorite area of the body to work. What can I say?
I’m sure the cross fit stuff has some great functional core work in there. And of course yoga is great for the core as well! I think its all about finding something that you will do consistently:)
I’ve not seen your rock into a stability ball-looks like good one to add into my routine.
It was a new one for me too…really simple but I definitely feel my core engage when I do it!
I’ve never seen that stability ball exercise before, I will have to try it.
It’s a good one!
I love core work- thanks for passing along the new exercises!
No problem! I hope you find something new that you enjoy:)
Definitely some great core moves there! And they look pretty advanced to me!
They are a little advanced, but nothing too crazy! The stability ball one is pretty simple but your really feel it in your core!