For this week’s Fartlek Friday the quick tip I want to share with you is to use your core work as a warm-up for your run! If you’re short on time, try doing your core/glute/hip work BEFORE you run. Not only will this get you warm, it will also engage those muscles and save you time from having to do it later!
Here are a few of my go-to exercises that I use for injury prevention and a warm-up. I use these bands.
TVA Breathing
When I say TVA breathing I’m referring to focusing on taking long, slow, deep breaths into your lower belly, focusing on expanding the belly when you breathe in and engaging the core and pelvic floor when you breath out. I started doing versions of this years ago with my first strength coach, and then worked on it a lot postpartum. I think its great for all runners to help engage the core and TVA (transverse abdominis) properly.
Dead Bugs with Band
For this version of dead bugs you can put a light band around your feet. This will provide some resistance as you move your legs in and out. To do a dead bug, focus on going SLOW and keeping your low back on the floor and your core engaged. Slowly straighten out one leg and lower towards the floor, as low as you can go without your back coming up, and then switch sides. You can either keep your arms by your sides, above your head, or move them back and forth in opposition to your legs.
Banded Bridges with Knee Push-Out
Place a band around your knees. I like to use a slightly heavier band for this exercise. Start by tilting your pelvis to make sure your low back is on the ground, then raise your glutes and hip off the floor into a bridge position. When you get to the top, push out your knees before returning your hips to the ground.
Hip Drives/Marching into Wall
Place a band around your feet. Stand about two feet away from a wall, then lean forward and place your hands on the wall. Keep your body straight, and raise one knee, driving it into the wall. Slightly tuck/engage your opposite glute. Lower your leg and switch sides.
Side Steps
Place a band around your ankles. Step to one side, and then bring the other foot in to meet the first foot. Continue stepping in that same direction for 10-15 steps, then go back the other way.
You can do 1-3 sets of 10-15 of each of the before your run, depending on how much time you have!
Here’s a quick video with examples of the exercises:
Here are a few other core workouts I’ve shared over the years:
Pre-Run Glute Activating Exercises
Get Your Core Ready To Run Workout
10 Minute Around the World Stability Ball Workout
You can also try this 10 minute runner’s warm-up before your run!
Sorry, I guess that wasn’t such a “quick tip” after I explained all the exercises!
Do you ever do core work as a warm-up before a run?
I do not warm up at all. I know, I know. I should. Thanks for sharing these and maybe on day I’ll do a warm up. 🙂
I can’t believe you don’t warm up, especially in the winter! I bet you would feel even better on your runs if you did something before you started!
I bet these would feel good as a cool-down, too I haven’t worked with my bands in awhile…need to get them back out 🙂
Yes, they would definitely make a great cool down! However, I am usually guilty of not doing anything after I finish my run because I get distracted..
Thanks to my yoga challenge I started using a quick sun salutations flow to get warmed up before heading out – still need to be more consistent about my warm-up.
Thanks for linking up 🙂
That sounds perfect!
Um…never.
Sometimes I do walk before running but usually it’s a time crunch during lunch and I run and go back to work.
Thanks for sharing, though.
It’s tough when you have limited time to get in a run! In the winter I always try to do a little something before I run, so core work seems to work well.
I love doing dead bugs and bridges before a run because it helps to fire up my glutes and core.
Definitely! Those are two of my favorites!
These are great! Good idea to do them before the run. I actually brought my resistance bands with to Florida. Go me.
Awesome! Bands are perfect for traveling. I usually bring mine too.
These are great Lisa! A great reminder as well. We used to be so good at warming up but now Ron and I don’t run very often and a warm up is generally not included … oops!
In the winter I am pretty good about warming up! I hate getting started when I’m cold.
Truly, that’s the last thing I would think to do LOL! Now, I DO have to take the pugs out before I run, and wrestling Luna into her harness sometimes feels like a core workout, so I’ll go with that.
Love the idea of the hip drivers with the band.
Ha! I bet wrestling the dog is a great way to warm up!
yes I do! Bridges and dead bugs are part of my warm up before a run. It’s made a huge difference for me
That’s awesome! Those are such great moves.
Hmmm…I’ve done the same pre-run warm up for years and it serves me well…but…there’s no reason why I need to do “the same” routine 6 days a week! These exercises all look good so I will try mixing it up and doing this routine.
There’s something to be said for having a routine that works for you, but trying something new can be good too!
My husband will feel so validated when I tell him about this post! He religiously does core work BEFORE a run and I’ve always thought he was crazy. But he’s always said it really helps him on his runs! I’ll have to try this out on some days! Also, what an interesting way to do dead bugs!
I know some people don’t like it, and you have to find the right amount to do so you don’t tire yourself out. But I really like giving my core and glutes some light exercises before a run to get them working!
I’ve been doing core first for the past 9 months or so. I find it is a great way to wake up and warm up. I will have to try the banded dead bugs!
So glad its working well for you!
I love this idea! I always do a (short) dynamic warmup before running, but I used to also do a lunge matrix- somehow stopped doing that and I should get back to it. Your exercises look great as well- it’s a three in one- you warm up, get your core work done, and activate the glutes before running. I’m going to try it… if I can find my bands.
Lunges are one of my favorite ways to warm up too! Love that they stretch the hip flexors and engage the glutes at the same time.
I almost always do either core work or pushups as a warm-up for my run. It does elevate the heart rate. Thanks for the good tips!
Oh push-ups are a great idea for a warm up! They definitely get the heart rate up!