Day 8: Apple Core Strong

Strong core helps withWe know a strong core will help us become better runners….but there are many more benefits to core work!

Core work helps us lift strong and heavy, which makes us stronger runners…

Core work helps with posture, which makes us stand taller and helps us breathe better when we run…

Core work aids us in becoming more flexible…and flexibility allows us to continue running without injury…

Core work helps eliminate back pain, which means we can run more!

Yes all of these positive effects benefit us in other aspects of our daily life….we didn;t even mention a nice tight, flat tummy…but all we really care about is running… 😉

Core Work ROCKS! Let’s get to it!

Day 8 exercises: ****Click here for “how to” videos****

The calendar says 2 sets of 10…that’s a typo…we are stepping  up to 3 sets of 10 this week!

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :45 each side Screen Shot 2016-06-08 at 5.29.23 AM

Bonus: 5 Burpees + 10 Weighted Sit Ups between each set of core exercises

Hopefully breaking these burpees into 3 sets of 5 will make it seem less daunting and more doable. In between each set…knock out 5 burpees + 10 Weighted Sit Ups then tag your post with #AppleCoreStrong. Think about how strong an apple core is…it’s the core that holds it all together!

Thigh Challenge: So many of you are keeping up with the #ThighChallenge this month so far. Know what that tells me? My Core Crew has serious commitment in June! Love your dedication so far this month Crew! Keep it up! 🙂

  • 15 Fire Hydrants
  • 35 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Remember…if you are racing this weekend, you should skip the speed work this week…but you CAN still do the running drills! Want more info on these drills? Click here to see the why and how.

  • Running Drill: Slow Skipping
  • Speed Work: 6-8X 400M (3-4 miles with 1 full mile warm up and cool down = 5-6 miles total) Don’t forget to stop (or walk) in between sets and recover before going at the next 400M.

It’s Wednesday y’all…halfway through our week and closer to the weekend when us Jax peeps get to hang with Gwen and conquer Run for the Pies! So excited to race with everyone and enjoy our relaxing day by the pool on Sunday! I wish you ALL could be here to join us!

When it hurts and you want to quit…remember that a strong core will improve your technique, your strength, your stamina…and will compliment everything you do! Get through it and make it a great day! 🙂

strong core

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