Back to Basics, Core
Posted by scott on November 19, 2008
After Day 1 of physical therapy, I can already see that I need some real core work to get back running again, and need this to be part of my regular program. It was most apparent at two points – the first was during the assessment when I was standing on a platform about 6 inches off the ground. I was supposed to lift one leg off, then lower myself with the other so as to tap the floor in front of the platform with my first foot. Lowering on my right side was OK, but my left was seriously weak. The contrast between the two sides was amazing.
The second time it became obvious was when I was doing bridging exercises. I made it through about 5-6 when my hamstring started cramping, almost feeling like it would seize near the top. After 1 more rep, I could barely lift up without a cramp in my hamstring. My PT explained that this indicates my glute is weak and my hamstring is ineffectively trying to cover for it. Very obviously need some additional strength.
So I came home with a bunch of boring but very practical core strengthening activities that I’ll be doing. I also picked up a Bosu, and love it (so do the kids). Adam caught my attention with his recent posts about Spartan training and some more low brow and creative fitness aids. I bought materials for a couple water tubes, and am looking into some other aids.
I really should have been doing this all awhile ago, so it’s probably a good thing that I was given pause to get organized for core work. This will be a good thing!
Run Like Monkey 
Bimibatoo said
You are not alone, as we have discussed. Almost every serious runner I have talked with or read about keeps core work, weights and even yoga as part of their routine. It’s basically a requirement to be able to run ultras, competitive road race, etc.
This is kind of a list of core work/weights that seems to be helping me and I think I have a similar injury/strain in my glutes as well as hips.
– walking lunges
– one legged lunge out to pick up a medicine ball
– modified one legged running lunge
– crunches on the half ball
– inner and outer thigh/hip flexor work
– the warrior 1 and warrior 2 and other yoga moves that work the hips and glutes
I’ve started doing the core work and or yoga 2-3 times per week, sometimes in place of running that day, other times right before an easy run.
scott said
Those all sound great. I think once I get core into my routine, I should also get in at least a few yoga stretches. Interesting that you mention the medicine ball – that’s also on my list to pickup one of these days.