Improve Your Running Form + Become a Faster Runner With These 3 Stride Workouts

Here’s what the pros don’t tell you about what helps them get faster Do you feel like time is a bit of a constraint, but you need to let all of that stress go? Are you struggling to find adequate time to do it? Finding ways to reimplement your hobbies is yet another change that …

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Running Cadence and Foot Strike – Everything You Need To Know

Any routine is hard to begin. I wouldn’t say I like change at all. Best, we make use of the resources we’ve got to help make transition manageable. There is consistent change along your running journey. Whether you’re training for your first marathon or working on nailing your most optimal running form, you need to …

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7 Surefire Ways To Run A Half Marathon Faster Than You Ever Dreamed Possible

Do you spend all your time running different types of workouts while trying to run a first half marathon? Running faster while staying injury-free trends have gotten really out of control lately. It’s time to go back to the basics. To run a first half marathon, you only have to focus on two things. Time …

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5 Essential Core Exercises for Runners | Injury Prevention

Are you trying to build a stronger core to improve running performance, but finding that building a stronger core to promote better running is just too much to handle? Do you start fresh every Monday, fail, then vow to start again with the same old lack of core strength & core exercises that don’t work? You need to learn about a new way of building your core strength and using it to run faster without getting injuries by actually encouraging yourself and celebrating small, incremental gains so you can quickly build a stronger core to improve your running performance. This changes everything! Whether you’re carrying grocery bags from your local grocery store down the block or lacing up your running shoes for a run, you use your core to perform mainly all if not most ofyour daily activities outside of your runs. Fun fact: a strong core strengthens your posture, balance, ability to stand on one leg at a time. Did I mention that it will also improve your running form? How A Strong Core Can Help You Run Farther & Faster Injury-Free Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles, hip muscles, and the muscles around the pelvis. Strong core muscles make it easy to move better in your daily life. As shown in the video below, you can do core-strength exercises on a carpeted floor with solely your body weight. Breathe freely and deeply during each core-strength exercise. Focus on tightening your abs. Keep both shoulder blades high-fiving and tucking your tailbone under, making a “C” shape to activate your glutes and save your lower back from injuries! Try to push your hips forward to tuck your tailbone under. That cue resonates well with many! Repeat each exercise shown in the video once a day before and after your runs. As you develop a stronger core by incorporating this routine into your training, you will improve your running performance. You will also reduce your chance of getting injuries while running. An added benefit? You’ll get “ripped” abs (potentially!), fix your posture, and move better for LIFE. Remember: Consistency is KEY! Be patient with yourself and keep showing up for YOU! Unleash your inner superpower by allowing yourself to include a routine that will help you feel like your best you! Do you start fresh every Monday, fail, then vow to start again with the same old lack of core strength & core exercises that don\’t  The Five Runners’ Core Exercises 1) Plank This exercise strengthens your abs, lower back/core muscles. It improves your running performance while also performing your ability to carry out daily tasks. Form cues: Align your head and neck with your back, and place your shoulders directly above your elbows. Tighten your abdominal muscles. Keep your shoulder blades down and back, tuck your tailbone under your torso. Andbreathe! Hold the plank for one minute. 2) Segmental Rotation This exercise improves hip mobility, enhances lower back health, improves running performance. Furthermore, increased core strength helps you become a speedier and morepowerful runner with more ability to use all of the muscles you need to use while running with this exercise! Form cues: Lie on your back with your knees bent and your back in a neutral position. Tighten your abs, keep your lower back on the floor, let your knees fall slowly to the left, then back to the right as shown. Go only as far as is comfortable. You should feel a stretch, but not pain. Perform four repetitions total. 3) Strength Sit-ups A powerful arm drive causes excessive pelvis rotation with weak oblique muscles. An anterior pelvic tilt, which happens when your lower back is overextended, shortens your stride length. Doing this can increase your ground contact time during your running gait cycle. As a result, this can inhibit your ability to run faster and farther pain-free. Isometric ab and core exercises for a runner to strengthen their core should be challenging but doable. Especially for core work focusing on your stabilizer muscles. These are what help any runner improve your running efficiency! Form cues: Begin by lying on your back with your knees bent and feet planted on the floor. Keep your neck aligned with your spine as you gaze up at the ceiling while sitting up. Exhale from your belly as you sit up and inhale from your stomach as you come backdown to the ground. Hold each repetition as best you can for 5-seconds at the top of the sit-up. Perform 50 repetitions total, one-time taking breaks as needed, as shown in the video. 4) Dead bugs This exercise improves core strength, builds stability in your spine, strengthens your back, arm, and leg muscles while being low-impact and easy on your joints. Dead bugs are safe for individuals with lower back injuries too. If you want a coordination challenger, this exercise is EXCELLENT for you to try out! Form cues: Keep your hips and low back still throughout the exercise. Exhale while extending your opposite arm and leg simultaneously, inhale, bringing both limbs back to neutral. Repeat as shown in this video! Keep your core muscles engaged, and your back pressed against the ground at all times, please! Repeat as shown in this video! 5) Leg Raises Leg raises are my favorite full-body & core exercise. Leg raises help you tone your legs while keeping your knees straight throughout the movement. It strengthens muscles in your abs (upper and lower). It can strengthen the hamstrings, calves, and glutes, and hip mechanics, all needed for optimal running performance! FUN FACT: you can do these lying down! Form cues: …

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Core Activation, Mobility & Strength Exercises To Elevate Your Running Performance To The Next Level

Did you know that your TA is the deepest ab muscle? YES! Your TA (transverse abdominis) connects your pelvis, your abs, and your lower ribs. It is the part of your body that ties your upper and lower body together! To activate a muscle, it’s essential to perform core activation drills before you work on …

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