Unleash Your Running Potential: Core Strength for Week 7

Boost your running performance and prevent injuries with this core strength program, inspired by Jen Kripke's training tips. Strengthen your core to improve stability, posture, and endurance, especially during long runs. As fatigue sets in, a strong core prevents posture breakdown and reduces the risk of injury. Follow along with the exercises demonstrated in the source video and feel the difference! Imagine running faster and farther with less effort, all while minimizing the risk of lower back pain.

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Program Modules

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💪 Core Strength Training for Runners

Learn and practice core strengthening exercises to enhance running performance and prevent injuries. Remember, a strong core is crucial for maintaining good posture and preventing injuries, especially during those long runs. Building a strong core can also boost your mood and reduce stress!

🔥 Warm-up Routine: Get Ready to Run!

Daily

Prepare your body for the core workout with a light warm-up. This helps increase blood flow to your muscles, reducing the risk of injury. Try some light cardio, like jogging in place or jumping jacks, for 5 minutes before starting.

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🧘 Plank: Foundation of Strength

Daily

Hold a plank position with wrists directly under shoulders, engaging the core. Keep your body in a straight line from head to heels. Feel the engagement in your abdominal muscles and lower back. Hold for 20 seconds to start, increasing the duration as you get stronger. (Beginner tip: modify by dropping to your knees!)

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🦸 Superman: Back Extension Power

Daily

Lie on stomach and lift hands and feet off the ground, engaging the back and core. Focus on squeezing your glutes and lower back muscles as you lift. Feel the stretch in your abdomen. Hold for 20 seconds. Remember to breathe!

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🤸 Side Plank: Oblique Strength

Daily

Hold a side plank position, alternating sides, to strengthen obliques. Keep your body in a straight line from head to feet. Feel the engagement in your obliques. Hold for 20 seconds on each side. (Beginner Tip: Drop your bottom knee for support!).

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🧘 Hollow Hold: Deep Core Activation

Daily

Lift shoulder blades off the floor while pushing the lower back into the mat. Engage your abdominal muscles to maintain the position. Feel the deep core activation. Hold for 20 seconds. (Modify by bending your knees!).

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❄️ Cool-down Routine: Relax and Recover

Daily

Relax your muscles and reduce soreness after the workout. Stretching helps improve flexibility and prevent muscle stiffness. Try holding each stretch for 30 seconds. (Consider gentle stretches that target the core and lower back).

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