Tag: core strength

  • FAQ: What kind of strength training should I do if I run a lot?

    FAQ: What kind of strength training should I do if I run a lot?

    Your focus should be on building or maintaining a solid base of core strength. If nothing else, that will take you a long way. 

    There are lots of core exercise options, but here are some top suggestions:

    • Bird dog, dead bug, plank variations (regular and side)
    • Curl-ups or leg lifts (lying or hanging)
    • Supermans, and any type of rotational movement, like cable chops.

    A combination of three or four of these movements for three sets of 8-12 reps every other day is a good standard.

    Next, strengthen your entire body, even your upper body, but place a bit more emphasis on your hips and backside (aka, the posterior chain). 

    Single-leg exercises, like the single-leg deadlift, are a great option. Glute bridges and hip hinges are also helpful supporting exercises for your hamstrings and glutes. And all other variations of deadlifts and squats are a good idea to incorporate for variety and ensuring there are no weak spots or “holes”. 

    For the upper body, basic chest presses and overhead presses are sufficient for “pushing” muscles and exercises like the row, pull-up, and or pulldown cover your “pulling” muscles. The goal here is to achieve balance throughout the body to improve performance while avoiding injury. 

    Finally, maintain and improve your mobility and flexibility by stretching throughout the day whenever possible. Move in different directions: Variations of spinal twists, quad, and hamstring stretches do the trick. 

    If you’re running several days per week, here’s a sample schedule: 

    For all exercises, three sets of 8-12 reps with 30-60 seconds rest between sets is a benchmark. 

    Day 1

    Upper body + core
    Core: bird dog row, regular and side planks
    Push: DB bench press, DB shoulder press, push-ups
    Pull: DB row, pull-ups, pulldowns
    Core: curl-ups or leg lifts, supermans 

    Day 2: off

    Day 3 (do on your lowest volume/intensity run day)

    Lower body + core
    Core: bird dog row
    Lower: single-leg deadlift, front squat, sumo squat, lunge
    Core: cable chops, regular and side planks

    Day 4: off

    Day 5

    Upper body + core
    Core: bird dog row, regular and side planks
    Push: DB bench press, DB shoulder press, push-ups
    Pull: DB row, pull-ups, pulldowns
    Core: curl-ups or leg lifts, supermans 

    Day 6 & 7: light core exercise, active recovery

     

  • FAQ: Why does my low back ache?

    FAQ: Why does my low back ache?

    You’re not alone, low back pain or ache is one of the biggest complaints people ask about. 

    Did you sleep weird? Maybe. Did you work out too much or too hard? Maybe. Did you squat or deadlift or run with questionable form? Maybe. Is there something structurally wrong? Well, that’s a maybe too. 

    The real culprit is most likely a weak core and poor mobility. Here’s why: your core is exactly what it sounds like, it’s your core, and as you could imagine, you want a strong core to support your daily life and sport. 

    Related: 25 ways to give your core a great workout

    Before diving deeper into the core and mobility discussion, first things  first: Definitely get checked out by your doctor to make sure there is nothing structurally wrong. If you’re all good there, then chances are it’s the tightness and weakness. 

    If you have a desk job, or you sit a lot, your core muscles get weak, your hips and hamstrings get tight. You might even notice that your low back has a big arch to it. That’s called lordosis, and it’s usually caused by the issues listed above. 

    So what can you do about low back pain?

    Mobilize your hips and spine, give your hip flexors and hamstrings a good stretch regularly, and strengthen your core muscles with a variety of different exercises—that’s the high-level plan. 

    How do you get that done?

    Try doing core-specific exercise at least three days per week. This might mean something like a plank (which is a static stabilizing exercise), a chopping exercise (which is rotational), a basic crunch (which is a flexion exercise), a Superman (which is an extension exercise), and a bird dog or bird dog row (which is sort of a combination). Some experts would say you want to move in all “three planes of motion.”

    Related FAQ: What’s the best way to work out my abs?

    Basic hip flexor and hamstring stretches like the child’s pose or sit and reach could be done daily. Giving the hip joint some love with 90/90 openers and ankle lifts could be a good daily move too. 

    Need an example? Try this low-intensity mobility-enhancing workout. You could also try this one. 

    You should also use a foam roller or lacrosse ball around your hip joints and glutes daily, if you can. Even as little as 5 minutes can make a difference. 

    This won’t be a cure, but if you haven’t been focusing on any core or mobility work, it would be a surprise if you didn’t start to see some relief. 

    And remember, consistency is key. A couple days of stretching and crunches isn’t going to cut it. You’ve got to get with a regular routine. 

    If you want a great customized plan to strengthen and alleviate more aches and pains, check out our new exclusive service at ‪DigitalFitnessAdvisor.com‬