Not Rotten to the Core
The Core Lifestyle
I flail about on the floor and make horrible grunting noises – at least two times a week. I did not used to have this affliction, but I have adopted it as part of my lifestyle. I think it’s a wonderful long-term investment in me. It took a bit of a headset change for me as a runner. It also took a lifestyle change, but not a horrific one.
Should you make the ‘Core’ investment in your life? What stands in the way of you investing in your core? What was it that allowed me to embrace it?
We know it’s good for us but we don’t do it, why?
If you are like me you have always known that doing ‘core’ strengthening was something you should do. But who has time? As a runner I like to run. I don’t have time in my packed schedule for all the rest of the stuff that you are supposed to do in order to be a runner. I just want to run.
If you are like me you see stretching as a direct cannibal of time spent otherwise joyously running. You see weight lifting as a waste of time. You see cross training only as a way to color in the white spaces between running campaigns.
That’s how I felt. I knew that in order to get my training sessions done I’d have to limit my core work to the short essentials. I would do exactly 20 pushups, 20 crunches and 20 leg lifts. I’d do this maybe 2-3 times a week before my base runs. Just enough to prevent back cramps in my long runs.
I have only had one race in history where I was affected by having a weak core. One Boston Marathon where I had not trained well and was troubled by back spasms in the high miles. But, that was more due to the exceptionally bright idea to rake my yard the day before the race.
How did I embrace my inner core?
Now I’ve got a coach who is a true believer in core strength. Now I’m a true believer too.
What happened? How did I make the change? How did I overcome the “I don’t have time” issue? How did I get beyond the “I hate these stupid ball exercises” challenge?
The key, like everything else in life is in what not to do. Previously when adding core to my base running, I did just that, I added it on top of an already overloaded training schedule and life. This is not a maintainable solution. We have to have balance in our lives or nothing works.
This time Coach Jeff (www.prsfit.com) has me NOT RUNNING 2-3 days a week and instead doing a full body work out. I this way the core work is not in addition to, but instead of base running.
This has at least two benefits that I have found. It allows me to really focus an entire training session on these work outs. This allows me to really fatigue and work the target muscle groups. In short, it allows me to get a fantastic work out in. Second, by shifting the base mileage into the other days of the week, I don’t lose any total mileage and am better rested (in the legs) to attack these ‘heavy’ days. It’s a win.
Like any other training, core training takes time to ramp up. Your first few workouts will be awful and you will not have the balance and strength to get that good workout satisfaction. You’ve got to give it time. By the third week you will be able to throw yourself into the exercise and it is just as fulfilling as running. There are times now that I cannot lift my arms to wash my hair in the shower after one of these work outs! That’s a good work out!
The other thing that Coach Jeff has designed into these work outs is that they are essentially aerobic. They involved weights and working the core muscles to fatigue, but they are not weight lifting per se. the routines are low weight with high repetition and constant movement. You get your heart rate up and your sweat glands pumping for the better part of an hour. The training effect is a perfect combination of strength and aerobic.
Looking in the mirror.
Now that I’ve been doing the core work consistently for a couple months I really like the way it makes me feel. I don’t really care if it helps my running. I just like knowing that my chest, arms and shoulders aren’t so fragile anymore. In a sense I carry myself with more physical confidence knowing that I am fit from the waist up as well as from the waist down.
Believe it or not, and this would have been unthinkable a year ago, I now own an exercise ball! And, I know how to use it to get those ripped abs that everyone is always pining for. (of course mine are covered up by a significant calorie investment – but that will have to be my next epiphany)
Folks, make a date with your core. Get a good running coach to give you a core program that will work and dedicate a couple days a week to it.
And I will see you out there!
Chris Russell lives and trains in suburban Massachusetts with his family and Border collie Buddy. Chris is the author of “The Mid-Packer’s Lament”, and “The Mid-Packer’s Guide to the Galaxy”, short stories on running, racing, and the human comedy of the mid-pack. Chris writes the Runnerati Blog at www.runnerati.com. Chris’ Podcast, RunRunLive is available on iTunes and at www.runrunlive.com. Chris also writes for CoolRunning.com (Active.com) and is a member of the Squannacook River Runners and the Goon Squad.
Email me at cyktrussell at Gmail dot com
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Interesting post, Chris! I wrote about core as part of my blog this week too – guess it was that kind of week.