A simple runners workout...for this simple runner anyway.

OK, so other than about 30 to 40 miles a week I am trying to rebuild my core strength which is often harder than the running mechanics...I started in the gym, when i could do semi weight bearing exercises and I have tried to tailor my workouts to be less about just general strength and more about engaging muscle systems that can help and will benefit me. I have has allot of help with this from my friends Mandy Jacobs and Cris Mills, who runs a great website called surfstrengthcoach.com, although it is exercises for surfers, the core work and leg work is the same so it is a great site, check it out for sure! Anyway...i have tried to find good pics of the exercises, if you need more info, you tube has a ton of videos or email my buddy Cris at his website... here goes.

I start out with 3x15 reps of stability ball push ups. Push up mechanics are vital, and as Cris will tell you most people do not do them right so make sure that you body is in line, and your core is tight. you can do it two ways, toes on the ball or laces on the ball (you can also do it shins on the ball)...i like to do it with my laces on the ball.

You can also do them with your hands resting on the ball, I cant do anymore than 2 sets of 15 on that right now...once i can get to three sets i will switch on and off between the two or just move to the inverted position.

just another word on the push up...here is surfstrengthcoach.com

http://www.youtube.com/watch?v=989YaLvRwjI&feature=player_detailpage

Next is stability ball hamstring curls, again 3x15....with this one, again make sure your core is tight and watch the knee flare...you want to keep your body in line, don't let your knees flare out.

Stability ball lunges, again 3x15, you can incorporate weight into this exercises, i do it with 15-20 pound dumbbells in my hands, you can also use a medicine ball. again watch your form...the picture is a bit misleading as you never want your leading knee to go over your toes,NEVER. Watch your posture also.

Squats, i do dumbbell squats, I find it easier than a barbell squats...don't know why, i just do. 15-20 pounds in each hand and 3x15 reps. You can also use a single barbell holding it on the mid line of your body. Again, watch you body mechanics on this, knees behind toes, imagine sitting down on a chair....sometimes I have to stand with my toes at the wall just to make sure my mechanics are correct.

Stability ball knee tuck. I do 3x15 of these also, and again just as with everything else body mechanics is vital, good spinal alignment, a tight core, and make sure that you done flare those knees. The image for this is not very good, so i included the you tube for it...you can also do the pike version which has a more dramatic hip flexion.

http://www.youtube.com/watch?v=SRPgWP-hDr0

Stability ball crunches, 3x15, do not pull on your neck, your neck and shoulders should be loose, its your core that should be tight. your head should come up with the crunch naturally...you can do it with your arms positioned like in the image or with them crossed on your chest...either way.

Finally, side plank hip abduction...body mechanics!! watch your hip alignment, and stability arm placement, make sure shoulder and elbow are in alignment. Although this photo is of a woman, she is doing the exercises how i do it, with the arm abducted. again 3x15 per side for these.

every other day I add in the push-up with dumbbell row. 3x15 for these, is the goal...I can only manage 3x8 right now, and I am using 15 pound dumbbells...with a 10 pound i can do 3x12...maintain that good push-up form throughout.

So that's it, an average Joe runner's core training...usually 4-5 days a week for this, it takes me about 45 min or so to get all of it in, and i don't have to go to the gym if i don't want to... mix that in with 6 days of running and hopefully I can build back up my core strength. Again, many thanks to Cris Mills of surfstrengthcoach,com and Mandy Jacobs for all their help! Run Happy loyal reader!