How do I improve my core?

[NickyR1982]

So I run 2x 5k a week and 1 x 10K. I started walking a lot in January and then once I lost weight and felt fitter I started couch to 5K in March and completed it in about 8 weeks. Steadily increased my distance once graduated up to 10K couple weeks ago. I don’t seem to ache next day or anything but mindful that I had a baby 9 months ago and would like to improve my core so that I don’t get injured etc. Any thoughts on core stuff to help?

[ju-ju- Graduate10]

The best person that could advise what’s best is Rignold . I’m guessing you don’t have a lot of time with a 9 month old? I started my non running work in small chunks of time and worked up. I did lunges, squats and planks then worked up from there. I’m training to do a pull up at the moment as I needed to have a specific goal in mind rather than just a load of random exercises! Are you a member of a gym? They could help with a workout.

[NickyR1982 Graduate10 in reply to ju-ju-]

😁 I have 31/2 yr old as well so I often can only run ridiculously early to squeeze it in (yest was 5:45am) I do pole fitness once a week as well, but have previously had issues with my lower back so am keen to look after myself. The running has pretty much taken away the pain I used to be in but as I have increased my distance I want to keep looking after the rest of me to keep up! Ideally it needs to be stuff I can do in 15 minutes ish xx

[ju-ju- Graduate10 in reply to NickyR1982]

That is the best time to go out I think, especially this time of year. Well done. If you google strength exercises, Runners World do some really good ones in 10 or 15 minutes, this is what I started with. I’m so glad the running has helped with the pain.

[NickyR1982 Graduate10 in reply to ju-ju-]

Thank u so much x

[Ripcurlrana71 Graduate10]

Hi Nicky. I do weight/resistance training in between. Kettlebells are good for core work and you could that at home. Plank is very good too.

By the way you’ve done amazingly to get to 10K so quickly! But sensible to do core work to prevent over doing it.

[NickyR1982 Graduate10 in reply to Ripcurlrana71]

Thank u, I’ll look into the kettlebells 😁😁 that’s something I could easily do at home. I found the leap to 10K not to bad I just increased one run a week and aimed to just get quicker on my 5k’s. Very very strict with myself about warm up and cool down and always stick to what C25K taught me 😍

[Ripcurlrana71 Graduate10 in reply to NickyR1982]

I’ll be following your lead! 🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️😬

[AlMorr Ambassador Graduate10 in reply to Ripcurlrana71]

Interesting to know what other exercises people on C25K program do to help them with their runs, I do press ups, planks, I have two 5 kilo kettlebells as well, I also do some yoga, perhaps having done those exercises has helped me throughout my C25K program, I have kept to the program 100% and not needed to repeat any runs, just after 9 this morning I will be running the second 28 minutes of week 8.

[Ripcurlrana71 Graduate10 in reply to AlMorr]

That’s great! You’ve definetly got it covered. Good luck with this days run. 😊

[AlMorr Ambassador Graduate10 in reply to Ripcurlrana71]

Update at 1020am, Just come back from running run 2 of week 8, the 28 minute run, went OK but my app failed and I deleted it from my phone, the reason, it told me I had run the 28 minutes in 8 seconds,(jet propelled) I had used 12 calories, ha, rubbish, I have installed another app for my third 28 minute run which will be on Monday.

[Ripcurlrana71 Graduate10 in reply to AlMorr]

Oh no. Strava is pretty good.

[Oldfloss Administrator Graduate10]

I use this as part of my routine... after a few times you get to know it by heart..

youtube.com/watch?v=qoxqZXZ...(Not working as expected?)

There are also some great exercises to do with Baba too My daughter, Little Mama...and small runner in training had great fun, when Baba was small

E.g.

gethealthyu.com/mom-and-bab...

[misswobble Graduate10]

I use Jillian Michaels dvd’s Which I do at home Ripped in 30 and 30 day Shred are good to start with

After that, No More Trouble Zones and six week abs. Her Lose Fat, Boost Metabolism is hard 😁

I got two yoga dvd’s by Tamal Dodge which i think are ace 💪👍 help with strength and balance.

[Elfe5 60minGraduate]

Pilates is all about core strength. I go to a class once a week and use some of the exercises at home between. 😀

There must be something online if you can’t get to a class.