Since my running schedule is kinda put on hold until my calf muscle is cooperating I decided to start with some core exercises.
Strengthening your core will allow your body to efficiently transfer force from the lower to the upper body and back again, thus ensuring that any force you exert to move your body forward isn’t wasted in moving your body sideways, etc. A strong core will allow you to keep optimal body alignment for whatever you’re doing (swim, bike or run), and this in turn will reduce your fatigue in the long run (good form usually takes less energy than bad form).
The problem is that most people equate “core” with abs only. The reality is that your core includes your upper back muscles (head carriage), gluteals (pelvis stabilization), oblique and what you consider “abs”.
It’s important to do your core exercises at least three times a week. For optimal results, remember to:
- Choose exercises that work your core muscles simultaneously. Rather than isolate each muscle group in your trunk, the best exercises for your core are those that get muscles working together at the same time.
- Focus on quality of movement rather than quantity. You’ll gradually build up to a greater number of repetitions. When starting out, take it slow and learn how to properly perform each exercise with optimal technique.
- Breathe steadily and slowly. Breathe freely while doing each of the exercises in your core strengthening workout. Your instinct may be to hold your breath during an exercise, but it’s better to continue breathing.
- Take a break when you need one. When your muscles get tired, stop and change exercises. And, if you work your core muscles to fatigue during an exercise session, wait at least a day between workouts to allow the muscles to recover.
- Get help from a trained professional. Body position and alignment are crucial when performing core strengthening exercises. When you begin, it’s a good idea to have a fitness trainer or physical therapist help you perfect your technique.
Keep in mind that strengthening workouts — even core strengthening — are just one part of a complete fitness program. Include aerobic exercise and flexibility training to round out your regimen.
You can find some great Core Exercises at beginnertriathlete.com.
