Daily Core Work
AI recommends 2-3 times a week core work, I suggest every morning ABS with breakfast, even if it’s just 50 crunches. We are also getting core work in with post run work with every work out.
AI Overview
Daily core work offers numerous benefits for runners, primarily enhancing stability, posture, and injury prevention. A strong core acts as a central pillar, improving running economy, efficiency, and speed. It also helps protect against common running injuries like lower back pain and knee issues.
Here's a more detailed breakdown:
1. Enhanced Stability and Balance:
A strong core provides a stable base for your limbs to push off from, improving balance and coordination during running.
It helps maintain proper form, especially when fatigue sets in, reducing the likelihood of injury according to Runner's World.
2. Injury Prevention:
Core muscles, including those in the back, hips, and abdomen, work together to stabilize the spine and pelvis.
By strengthening these muscles, core work can help prevent injuries like lower back pain, hip pain, knee pain, and ankle problems.
It can also improve your body's ability to absorb impact and reduce stress on joints.
3. Improved Running Economy and Efficiency:
A strong core allows for more efficient transfer of power from your upper body to your lower body.
This translates to better running economy, meaning you can run at a specific speed with less energy expenditure according to Polar.
Improved efficiency can lead to faster speeds and longer endurance.
4. Better Posture and Breathing:
Core strength is crucial for maintaining good posture while running.
Proper posture allows for better breathing and oxygen intake, which is essential for endurance.
5. Increased Speed:
While not the only factor, a strong core can contribute to increased running speed by improving form and efficiency.
A stable core allows for more powerful and controlled movements, potentially leading to faster times.
6. Reduced Back Pain:
Core weakness is often linked to lower back pain, a common complaint among runners.
Strengthening the core can alleviate or prevent back pain by supporting the spine and reducing strain.
7. Enhanced Agility and Functional Fitness:
A strong core improves your overall functional fitness, making everyday movements easier and more efficient.
This can translate to better agility and balance, which are beneficial for trail running or navigating uneven terrain.
Important Considerations:
While core work is beneficial, overdoing it can lead to injuries.
Focus on proper form and controlled movements when performing core exercises suggests a YouTube video from Runner's World.
It's generally recommended to train the core 2-3 times per week, allowing for adequate rest and recovery.
A well-rounded core routine should include exercises that target various muscle groups, including the abdominals, obliques, lower back, and hips.
GOAT “QUOTES”
AI Overview
Steve Prefontaine is celebrated for his powerful quotes that capture his intense passion for running. One of his most famous lines is, "To give anything less than your best is to sacrifice the gift," according to AZ Quotes and Canadian Running Magazine. He also famously declared, "The best pace is a suicide pace, and today looks like a good day to die," says MileSplit United States and AZ Quotes, highlighting his willingness to push himself to the absolute limit. Other memorable quotes include, "Somebody may beat me, but they are going to have to bleed to do it," says Canadian Running Magazine and "A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into an exhausting pace, and then at the end, punish himself even more.", emphasizing his focus on mental fortitude and pushing through pain.
Prefontaine's quotes often reflect his unique racing style and his dedication to the sport. He famously said, "I don't just go out there and run. I like to give people watching something exciting," according to Canadian Running Magazine, highlighting his desire to inspire and entertain through his performances. He also explored the deeper meaning of running, stating, "A race is a work of art," says Pinterest, and "I run to see who has the most guts," says AZ Quotes, demonstrating his belief that running was more than just a sport.