My track coaches have etched this concept into my brain: A strong core is extremely important for runners. It is SO true. Doing ab exercises correctly and repetition are the keys to a great core. And, don't forget to take your time. Speediness doesn't get you extra points!
I truly believe that anyone and everyone can handle doing 100 abs per day. It seems like a lot, but it could always be worse (For SDSU, we had to do 500 abs each day). Also, ab exercises are usually pretty simple.
Here's my ab workout (in this order):
1. 20 sit-ups - I'm sure all gym teachers stressed crossing your arms across your chest and keeping feet and knees together while doing sit-ups. Be sure to make it all the way to the top and don't drop back to the floor (the way down works your abs too!)
2. 20 crunches - Start with a regular crunch position, then raise your legs as is they are resting on a chair (but definitely not!) then cross them. Support your neck, but use your abs to pull your head inward, not your arms.
3. 20 twist crunches (10 to each side) - In a regular crunch position, rest your right ankle on your left knee. Complete crunches by pulling your head inward with your right elbow reaching to your right ankle (resting on your left knee). Switch.
4. 20 lift-ups (or..butt-ups haha) - Lay on your back with your legs straight up in the air. Place your arm straight on the ground palm-side down, then reach your toes to the sky (lift your butt off the ground with abs).
5. 20 sit-ups - Same as the first.
This ab workout focuses on both the upper and lower ab sections.
When your abs are stronger, check out some of these links for some more intense ab workouts:
Runner's World - Lolo Jones
Runner's World - Ultimate Ab Workout for Runners
I hope this helps!
This is the sweetiest thing ever. You know, many times race organizers are looking stories just like this to put a good-feeling on to the race. Check into it when you enter the race. Also, the sports editor of the local paper will probably have someone cover this race and this would be a great hook. Just saying, you could be famous. Good lukc to all of you and know that wherever I am I'll be cheering you on!
ReplyDeleteWhile that workout focuses on the abs, it neglects your obliques and other smaller groups. Something common to distance runners when going farther then they are used to is "the lean" where the individual's upper body begins to lean to one side. Not a good deal.
ReplyDelete