There will be a daily workout challenge each month. Results are about consistency. There is no such thing as being "lucky" to have good core strength. If you run regularly you owe your body a regular core routine. This is where the 10 Minute core strengthening exercises for Ultra Runners comes in. This routine is yoga based and it's meant to be challenging. Ultra runners get so focused on the running part of physical fitness they often lose sight of the bigger picture. Cross training, or playing as I'd rather call it, is essential to long term success as a distance runner.
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This workout is meant to be done every single day, no excuses. Somedays you'll drag your way through it doing just the bare essentials and other days you will get caught up in the play and maybe you'll work your core strengthening exercises for an hour. I do that all the time. That's how I trick myself- I tell myself that I only need to do 10 mins, then I begin having fun. Feel free to add in or subtract exercises that don't work for you, but keep the workout to 10-20 minutes everyday. The everyday part is the key.
The Core Strengthening Exercises
- The workout consists of these exercises, see video for explanations.
- Plank, face down: 2 minutes
- Plank, Right Side: 1 minute
- Plank, Left Side: 1 minute
- Yoga Bicycles, 100 repeats
- Boat Ups: 2 sets of 10
- Leg Lifts: 10 (3 holds per lift)
Downward Dog: Each leg do Knee to Nose, Knee to Right Elbow, Knee to Left Elbow with optional arm balance at end.
Finish with 2 minutes of headstand either free standing or against a wall if you are new to it.
For more daily fitness ideas and inspiration, check out my Facebook Page
Yoga based core strengthening exercises and strength exercises on my YouTube Channel
A little crazy on Instagram
Other cross training suggestions:
- Regular Vinyasa Flow/Power Yoga class: 1-3 week to begin with, it will kick your butt.
- Buy a slack line! I absolutely love slack lining. Best core workout ever. Seriously.
- Road cycling: I'm a trail runner, but I love, love, looooove going fast on a road bike. Hooked.
- Weight lifting. Get a trainer. It's worth it. Ultras take a lot of strength.
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