A generation ago, you'd be hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "Our coaches drill the importance of core conditioning into our heads," says world champion hurdler Lolo Jones. "We're at it all the time." "When your core is strong, everything else will follow," says Greg McMillan, a running coach in Flagstaff, Arizona, who has worked with scores of elite and recreational runners. The key is to train your core like a specialist. All runners-from those rehabbing injuries to elites gunning for PRs-can benefit from this detailed approach. Quality core work isn't easy. Speed As you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up your pace, the lower abs-including the transversus and rectus abdominis-and lower back are called into action. Uphills The glutes and lower abs support the pelvis, which connects to the leg muscles needed to get uphill. Downhills Endurance Lateral Movement
Half Marathon ChecklistChoose Your Race Once you decide that you’re ready to train for a half marathon, pick a race and sign up for it as soon as possible. Most races offer early bird discounts, and if you sign up as soon as possible, you won’t have to worry about getting shut out if the race fills up. But there are other benefits, too. Did you know when you sign up for the Runner's World Challenge, you train for races across the country alongside the editors at Runner's World? Plan Ahead Many half marathon plans last for 10 weeks. It pays to know the cancellation policy before signing up. Pick a Location Races can be a passport to adventure and an excuse to see a new place that you haven’t been to before. On the other hand, seeing 13.1 miles of a new place— and seeing it in a way that you can’t from a tour bus or a car—might be a welcome distraction from the pressures of the race itself. If you’re looking to get away but can’t commit to a fall race, The Hapalua (pictured) is run in mid-April. Find the Right Size
GUEST POST…….Peanut Butter Fingers!!!!!YOU GUYS ARE IN FOR A TREAT!!! We have JULIE today!! Probably the cutest little thing in the whole wide world! I have followed her blog for forever and feel like we are real life best friends, whether she wants that or not:) Sit back and enjoy an amazing post filled with our favorite things in life…..pb and working out!—————————————————————— Hey there, Hungry Runners! When Janae reached out to me about guest posting on her blog, I freaked out a little because I am an avid Hungry Runner Girl reader and love Janae’s positive outlook on life, her obsession with candy and her intense love for Billy and her family. As I started to brainstorm guest post ideas, I thought you guys might enjoy a post that featured some super-sweaty workouts. I regularly post workouts on my blog, ranging from treadmill interval workouts and strength training routines to circuit-style workouts. Awesome Circuit Workouts Here are some of my favorite circuit workouts: Question: What type of workout is your favorite?
Regain Your Primal Speed with Sprint WorkoutsDevelop Your Speed with Sprint Workouts...but not on railroad tracks. As distance runners, the majority of our mileage is fairly easy – and it should be. Maintenance distance runs make up most of our weekly training. But should you run fast every day? Let’s define our terms: running fast is simply running at mile pace or faster. Most runners simply don’t run fast often enough. Your Body Wants to Run Fast First, accept that your body wants to run fast. It’s important to rediscover that sprinting is not hard. Not only is sprinting something that is hard-wired into your genes, it will help you become a better distance runner. Several weeks of fast sprint workouts will refine your form at the neuromuscular level. Once you accept that your body is itching to sprint, you’re ready to start. Sprinting Workouts for Speed Development There are a lot of different ways to incorporate maximal or close to 100% effort sprints into your training plan. Need more workout examples? Recommended Reading:
25pntcx.png 800×878 pixelsAb Exercises to Get a Six PackWarm Up The workout is simple, there are nine different core exercises designed to focus on the mid-section of the body, front to back! You’ll also be hitting those shoulders and working the cardiovascular system with the fast movement exercises to increase the calorie burn. One round equals these nine exercises, 30 reps of each. Always remember to warm up for about 5-10 minutes before beginning and breathe through every exercise -- don't hold your breath at any one point. Now it's time to get to work! Jungle Abs Urban Jungle Start in the full plank position (shoulders over wrists, butt down, core up); keep legs together as you hop your feet up to the 3 o’clock position. Make it harder: Keep your feet on a Frisbee if you're working out on a carpet, or a towel if you're on wood floors. Twist and Punch Start on your butt, with legs bent and heels planted on the floor. Make it harder: Hold some sort of weight in your hand, like a 5-pound dumbbell, a can of soup or a bottle of water. Butt Burner
Getting Fit, pursuingamazing: mysmallestdreams: omg im...Batman Workout!! | Punk'dHome » Batman Workout!! Around the Web Share this: Comment On Facebook comments 3 Comments Leave a Reply You might also likeclose entertainment blog HumorRunning EfficientlySpeed is for sprinters.NEW CW: Speed training helps everyone. Think back on your past week of running. How much of it was at a brisk, saber-tooth–eluding clip? Today's top runners do as much as 20 percent of their training at speeds faster than race pace. This conditions the fast-twitch muscle fibers that are seldom recruited during slower running. It also maximizes aerobic capacity (the rate at which your muscles use oxygen) and increases stride power and efficiency. Speed training also makes you ripped. You burn more calories, because, simply, it takes more energy to run hard. The Ladder Do this workout at a running track. 1. OLD CW: Run up hills, then jog back down. OLD CW: Strength makes you faster. Researchers at the University of Jyväskylä, in Finland, found that runners who replaced a third of their weekly running with plyometrics improved their 5-K race times by roughly 3 percent, while a control group saw no improvement. OLD CW: Make every run count. The reason?
The Body Shop: Flex BenefitsSuffering from pain in your Achilles, hamstring, knee, or IT band (along the side of your leg)? Your hip flexors may be to blame. Weakness in the hip flexors—a group of muscles in the pelvic region and upper thighs that help drive up the knees and keep the pelvis and thighs aligned when running—can contribute to slower times, improper form, and, according to a recent review presented at the annual meeting of the American College of Sports Medicine, a host of lower-leg running injuries. "The body has the capacity to compensate for weak hip flexors, but the strategies to do that can lead to muscle imbalances and injury," says Gregory Holtzman, P.T., D.P.T., associate professor of physical therapy at Washington University and director of the university's Running Clinic, who recommends doing the following exercises three or four days a week. Standing Knee DriveBuilds power in the hip flexors and hamstringsTo Do: Loop a resistance band around a sturdy object. The Whole Body Fix