Core Strengthening To Run Fast & Injury Free
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- čas přidán 19. 06. 2024
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00:00 Intro
00:47 Core Strength Exercise 1
02:35 Core Strength Exercise 2
03:45 Core Strength Exercise 3
04:45 Core Strength Exercise 4
05:45 Core Strength Exercise 5 - Sport
Getting out of bed after an ultramarathon is the toughest core workout I have ever done 😂
I have only recently discovered the channel and am simply impressed by the quality of your videos. I've always loved running, but since covid I've hardly exercised at all and I'm totally degenerate physically and mentally. I've recently become more active again and want to get back into running and develop myself, your videos really help with that. Keep up the great work!💪
Glad to hear you found your way back to training, wish you all the best!
@@goranwinblad Thank you!💪
It doesn't take to long to get in the swing again.cherrs 🍺
1. Side plank with leg raises- 30s x 2-3 on each side
2. Mountain climbers- 30-60s x 3
3. Kipchoge presses- 60s x 3
4. Plank or Plank with kicks and taps- 60s x 3
Bonus- run in rough terrain
As always a great video. I especially like your exercises that don't require equipment. That makes it easier to do both at home and when traveling. As a 65 year-old runner I can attest to the value of core strengthening to avoid injury.
I am so incredibly lazy when it comes to any non-running exercises 🙈 Seeing your last suggested exercise made me extra-happy - as I do that a lot already! 🤣 But I will challenge myself to incorporate some of these other ones too in the coming weeks + months
(Love your content!)
And another great video! Thanks ☺️
Thank you for this video! I’m heading to the gym now so I can go ahead and work on my core
Hey Goran, great core exercises, thanks a lot for sharing it with us. I'm used to do some core exercises, but except mountain climber some other ones like side plank and rotating with the arm below the opposite hip and back to straight position up. in the past used to do also your side plank so will combine them :). I'm also fan of dynamic versions of plank not static one, your versions look great. But to be honest last your favorite, looks great and efficient too, but afraid a bit to run even slower on such "wild forest surfaces", last autumn had accident and slipped when crossing the fallen tree and broke arm near the wrist, now all good thanks to God 😊😊All the Best from Slovakia
Thanks for sharing !
Love it, thanks for the video. I really like the study reference where core is proven to actually help you run more efficiently and faster with less effort. Who doesn't want that? Cheers!
Glad to hear you like it good luck with your training!
Great video Göran!!! Thank you for sharing those excercices!!
Glad you like them!
Hi Göran,
Thank you so much for the exercises. I just told someone how I want to do something to strengthen my core and there you are with the video - amazing 🤩
Love your channel!
Greetings from Austria
Ok that’s great, good luck with your training!
Great video!
Just as I got back to running and thought I should work on my core, there you are! Thanks!
Great to hear, good luck with your training!
Thank you, Everyone is missing on Core Power!!!!!!!! Yes we talk about the Core Exercise BUT not how to use it when running!!!!!!!!!!!
When you don't use your Core power, you are just SWINGING your arms, hips and legs in the air!!!!!!!!!!!!!!!!
In Kickboxing, all the punches and Knee Kicks are powered by Core muscles, so much power added by core!!!! In running we have to harness the core power!!!!!
I used to concentrate on each induvial movement of my arms, hips and legs, now ,I don't, I just concentrate on my Core movement, your core synchronize the upper and lower body movement.
I use my core power to run and not my legs , you swing your legs and arms, they are powered by Cores.
Imagine a spring Rod, try to fold and let go!!! The ends are your legs and arms, middle where all the power is , is the core!!!
Great video as always. Well researched and explained.
Glad you enjoyed it!
Hey Göran, I hope you're doing well. Thank you for this video, I particularly enjoyed the plank variations. Lifting my arms (not something I have tried before) really made my abs sore the next day. Pretty cool!
Great to hear!
Congratulations on 100k!
Thanks 🥳
100% agree with your exercise suggestions. Thank you.
Glad to hear 😊
I discovered this on my own 14 years ago: I had a very good orienteering season, just like 5 years previously, so I tried to figure out what I had done different those two years:
I had been doing indoor rock climbing for 3-4 hours every week, and that is, at least for me, the most fun way I know to get a proper core strength workout.
Thanks for sharing, that is for sure great core training!
Thanks sir
Thanks
TRX suspension trainers are dope. I don’t get to use them that much unless I’m in a gym with one but I’m considering buying one.
Nice with a practical video!
Thanks Mr Suckless, I tried out your website with programming problems, really cool site 😎
Hi Goran, thanks for sharing the exercises!
How often do you do them? I’m currently training for my first marathon and running 5 days with 30miles per week slowly increasing the mileage.
What camera(s) do you use? Quality is fantastic
Hi Goran. When you do the Kipchoge presses does the leg that you straighten stay off the ground or do you let it drop to the floor?
All I do is burpees and I never strugled with any injures. This is my favorite home exercise of all.
What’s your 5k-pr though?
yea spill the goods, wats the 5k pr brutha?
Thank you so much for your videos! There are inspiring and really motivating! A quick question: do you think it's necessary to do indoor weight training to strengthen leg and core muscles (squat, lift, etc) or can they be replaced by core strengthening exercices like this?
he has a video on leg-strength exercises so i think he would say that they are also important for avoiding injury, although you can probably get enough from bodyweight exercises and not add weights. it's probably not necessary, but making the legs stronger helps a lot with avoiding injury from all of the impact your legs take over time. it has helped me a lot with leg pain to build strength with squats, lunges and glute bridges.
Interesting to note: many of these exercises are somehow already included in my yoga practice.
Those invincible runs have gone through some things i see 😁
😅
I was running a bit too fast and i injured my knee.
But, I did not fell down or anything, at the end of the run, my right knee was paining, but my left leg was fine
usually IT band is the 1st to go w/ running too fast/overstriding and does flare up post-run to 24hr later. Basically it pulls on your knee causing pain. few weeks of rest, decreasing your cadence, limit your speed work/fast runs to X1 week, w/ good recovery you'll b alright.
do you do this daily?
my core got weak and now my pelvis has tilted so much that my hamstring is always over stretching!
👍
🤗You live in a beautiful country🤗
It really is! 😊
After six months of basic core exercises and return to swimming 3X a week I can effortlessly run hills that used to dog my ass.
Is exercise 5 still effective if you're dodging pedestrians in the urban jungle? 😂
tell me how to scratch the Watch without telling me 😂😂
😅
You cant be serious! How are you doing the place on one of those hard rock which is also ciseld. You arms must hurt like hell after that.
Good mental training 😅
Thanks sir