3 Ways to Crush Your Next Race Time
It’s hard to beat the benefits of running. It’s an awesome cardio and endurance activity. The feeling you get from a good run is addicting. Unfortunately, the wear and tear on joints and imbalances that this high-impact sport can bring can become problematic.
Some great news is that there are 3 things you can do to prevent these imbalances or deal with them if you already have them. And the best part is that you may also increase your speed and set a new PR:
- Pinpoint your imbalances
- Strengthen your glutes
- Strengthen your core
Common Imbalances for Runners
- Quadriceps become more developed than the hamstrings.
- Low back muscles become stronger than abdominal muscles.
- Hip flexors become stronger than the gluteus muscles – and weak glutes are one of the worst precursors for injuries in runners.
Many runners feel the results of their imbalances and gluteal weakness in the form of back pain, and believe their backs are to blame. But as we coach at Core10 every day, Strong Glutes = Strong Backs! Strengthen your back through your glutes and core.
When your glutes are weak, you’ll lose mobility in the hips, and you’re your body will over-compensate to make up for the glutes not functioning correctly. This over-compensation leads to overuse of the rest of the muscles and joints, and ultimately show up in injuries.
- Bursitis comes with aching on the outside of the hip and is usually a sign of weakness in the glutes.
- Pain in the front of the knee is also a sign of weak glutes and hamstrings (and strong quads overcompensating for the knee and hips joints)
- Plantar Fasciitis is a very late sign of weak glutes. Chronic weak glutes affect your foot strike position during the running gait. Ultimately this can lead to the pain of plantar fasciitis.
Test Your Glute Strength:
- Squat Stand on one leg (with other leg lifted to 90 degrees in the front of the hip and knee) and try to hold your pelvis level. Gluteal weakness shows itself when your pelvis tips to one side or the other.
- Lay on your side with hips and bottom leg straight. Bend the top leg forward at the knee, hovering toward the floor. Slowly lift the top leg diagonally up and backward away from your body 10 times, keeping your toes forward or slightly down. If there’s pain, it may be a sign of weak glutes.
Strengthening Your Glutes at Home?
You probably won’t be surprised to hear this, but you need to start doing squats and lunges, stat.
Other exercises that will help tremendously:
- Single leg squats
- Lunge Walks
- Side-Lying Leg Lifts
- Reverse Planks
Or even better – Book your first class at Core10 HERE
Core10 to the Rescue!
Core10 is a challenging, core-focused group fitness class on spring-loaded equipment that fuses heart-pumping, total body strength training with the precision of Pilates.
This is NOT your average Pilates class. Core10 workouts eliminate rest periods, keep the tension on the muscles constant while we coach you to the optimal level of fatigue to fire up your fat-burning, slow-twitch muscle fibers in each exercise.
Core10 is the most effective, fun, and complete workout you can get in just 50-minutes. Then you can spend your time running, increasing your speed, and making new PRs.
We work with runners of all races…half and full marathons, and runners who just run to run (not to race).
“I have to thank Core10 for what it’s done for me. I have run my fastest marathon yet – at 4:05. The day after, I’m fatigued and a tiny bit stiff but not sore at all. I wouldn’t be at this level without Core10. You’re the best! Nancy
“The classes have made all the difference in minimizing my back pain and restoring what I consider my life. Couple with Core10, I’ve been ramping up my running mileage again over the last several weeks and will be in Arizona running a half at Lake Powell. For that, I thank you and the rest of your team at Core10.” Kyle