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Lolo Jones' Core Workout From Runner

Lolo Jones' Core Workout From Runner
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." That's because scientists and coaches now know that you can't run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. "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 Uphills Downhills Endurance Lateral Movement Related:  Marathon trainingrunning

Kettlebell Workout: Take Hold of a Hot Bod The secret to shaving time off your workout without sacrificing results: doing dynamic combo moves that target at least two muscle groups (think quads and biceps) in each rep, says Paul Katami, group fitness manager at Equinox fitness club in West Hollywood, California, who created this exercise routine. "[Kettlebell workouts] are great time-savers and also challenge your stabilizer muscles, which help improve core strength and balance." While you can use a dumbbell for these moves, a kettlebell's weight isn't evenly distributed, so your muscles have to work harder to steady the bell with each lift or swing. Three or four times a week, do two sets of this circuit with an eight-to 10-pound kettlebell. MOVE 1Swing With Leg Raise Start in a half squat, holding the kettlebell between your knees, arms straight and chest up. MOVE 2Lateral Lunge With Biceps Curl Hold the bell in your right hand, step to the left, and lower into a side lunge. MOVE 3Squat To Rotational Press MOVE 4Thread to Row

Benefits of Core Stability Training For athletes, the realization of this benefit is small at first. They are questioning why they have to do Core Stability training at all. But if they stick with it, they notice that doing an everyday activity starts to become a little easier. That sack of groceries can be grabbed with one hand. Next comes that consistent tense feeling in the muscles. From here things start to take off. How to build a strong foundation Core stability training is essential to sports performance and injury prevention. These core muscles lie deep within the torso. Training the muscles of the core also corrects postural imbalances that can lead to injuries. The main concepts of core strengthening programs involve using many muscles in a coordinated movement. Abdominal bracing is the main technique used during core exercise training. Other exercises that develop core strength include exercises on a stability ball, work with medicine balls, wobble boards and Pilate’s exercise programs.

Half Marathon Checklist Choose 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. Once you fork over the cash for an entry fee—not cheap these days—you shift from running to training. You progress out of casual exercise. 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. If you’re looking to get away but can’t commit to a fall race, The Hapalua (pictured) is run in mid-April. Consider the Conditions A late fall race is ideal. Course Cutoffs

Fight Muscle Soreness With Plant-Based Foods - Blog | EleVen by Venus It’s time to meet your trainer at the gym—but you’re still sore from yesterday’s workout. Been there? In order to fuel your better, you’ll need to start recovery faster between your workouts, so you can train again sooner and make gains faster. Active recovery techniques Most importantly, listen to your body. Plant-based foods to fight inflammation Often muscle soreness is created because of inflammation. Whole plant-based foods are your allies in fighting inflammation. Berries All types of berries are rich in antioxidants and phytochemicals like anthocyanins which limit tissue degeneration while reducing inflammation. Bok Choy Looking for vitamin A and beta-carotene? Ginger Ginger contains gingerols, powerful antioxidants that help reduce inflammation. Kale Dark leafy greens in general help your body speed up the rate of cellular regeneration. Omega-3 Fatty Acids When you consume omega-3s your body makes resolvins. Peppers Spinach Tart Cherries Turmeric Vega Sport: Recover Serves 1

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: Jump Rope Cardio Circuit: This workout takes about 15 minutes to complete.

Running for Weight Loss Polka Dot/Thinkstock If you can run for about 30 minutes straight—at any speed—this plan's for you. (If not, check out our run/walk program to build you up to 30 minutes). At the end of six weeks you'll be able to do a full hour on the road—and you'll score a killer body that's 10 pounds lighter. Run at a pace that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one full day of rest each week. Week One The Diabetes DTour Diet Latest News and Offers Free delicious recipe from the Better Homes & Gardens Christmas Cookbook!MORE » Free recipe from Diabetic Living's new book "Low-GI Meals". Free recipe from the New Idea test kitchen! Free exercise routine from Men's Health - get your Summer six-pack in 15 minutes a day! Lose Weight Fast with this six-week plan!

Regain Your Primal Speed with Sprint Workouts Develop 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. After all, you can’t run hard every day. 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.

Four Apps for Running Safety | Runner's World Common sense goes a long way in keeping you safe on the run, but the occasional close call with a distracted driver or threatening stranger can throw off your sense of security in heading out alone. While most of us try to stick to these running safety tips, there are times when we take to unfamiliar trails on a solo mission, or can’t get our miles in before dark. Here are four running safety apps for those times when you’d like a little extra peace of mind. KitestringKitestring is a simple new service you can activate when you enter a potentially unsafe situation, like a nighttime solo run. Kitestring checks up on you after a period of time, and if you don’t respond or postpone the check-in, it sends a customized emergency message to your pre-selected contacts. Road IDIf you have friends or family that worry about you running alone, Road ID’s new app allows them to check in on a digital breadcrumb of your route.