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.
I’m not really sure if this is what it’s called, but by 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.
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:
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?