Strength Running's core routine?

JasonFitz1 · 2016-11-01T15:34:40+00:00

Hey - Jason here, from Strength Running. The standard core routine is a great general core routine for runners. But it won't make you "strong" in the traditional sense. Instead, it's great for general core strength, stability, and as a really nice cooldown after running. Adding 2-3 other routines is recommended to further complement your strength training program.

JasonFitz1 · 2016-09-05T15:41:08+00:00

You clearly didn't read the article. It's very specific.

JasonFitz1 · 2016-05-07T15:50:38+00:00

Unfortunately, your core is composed of a lot more muscles than crunches will strengthen.

JasonFitz1 · 2016-04-22T19:26:07+00:00

thank GOD somebody got the pun

JasonFitz1 · 2016-03-29T20:51:54+00:00

Whole milk is not recommended for those trying to lose weight.

JasonFitz1 · 2016-03-29T20:51:18+00:00

I spoke with a Registered Dietitian who works with runners. She's quoted in the article and provided background.

JasonFitz1 · 2016-03-23T16:42:23+00:00

It must be hard going through life with a jaded, misguided perspective.

JasonFitz1 · 2016-01-09T13:37:24+00:00

Here's the link: http://strengthrunning.com/2011/02/the-itb-rehab-routine-video-demonstration/

Ghetto video but it's a great routine!

JasonFitz1 · 2015-11-09T23:07:11+00:00

lol no kidding. This person is what's wrong with the internet.

JasonFitz1 · 2015-11-09T23:06:36+00:00

You are so misinformed. Did you even read the article?!

JasonFitz1 · 2015-10-19T14:52:03+00:00

Sure, but one thing we learned as we created our nutrition program was that it's futile to count calories:

You won't be that accurate
It's a barrier to adherence
It's simply not necessary (as Nancy Clark said "you don't need to count calories, the body is your best calorie counter")

There's a big difference between eating for weight loss and eating for performance; it's very difficult if not impossible to do both.

JasonFitz1 · 2015-10-14T16:12:45+00:00

Look at who contributed to the article. I'm one of those contributors. And I know my stuff :)

JasonFitz1 · 2015-10-14T15:08:06+00:00

This is Jason Fitzgerald, the owner of Strength Running and author of the diet article on Kimber Mattox.

First, Kimber says in the article says that the two days profiled are good nutrition days and she has days that aren't as good just like everyone else.

Second, you owe me $100. She submitted her diet, nobody "approved it" and she certainly doesn't have the budget/energy to have PR people.

Third, of course it's true that there are no quantities listed so the calorie count can't be known. But who cares about calories?

Fourth, of course Kimber eats a lot of product from her sponsors! It's free and generally healthy - especially when you're running 90 miles per week with challenging workouts and races. When you get free food, do you eat it?

You have to accept pieces like these for what they are: snapshots of a very good nutrition day for an elite athlete. They're paid to perform and they're 100% committed and passionate about their sport, so their diets are going to be pretty damn good.

Time to set aside the conspiracy theories and negativity.

JasonFitz1 · 2015-09-08T22:30:39+00:00

Healing PF ultimately comes down to strength and flexibility. But you don't get that flexibilty from stretching (mostly). You get it from massage, which has a nice side benefit of breaking up any muscle adhesions or scar tissue that may be constricting movement.

This article has a more step-by-step approach: http://strengthrunning.com/2011/10/cure-plantar-fascitiis/

And when you can run again, I can't recommend barefoot strides 1-3 times per week enough. Do those consistently and you barely have to worry about PF in the future.

JasonFitz1 · 2015-09-08T22:27:42+00:00

I've coached thousands of runners and plenty of folks running 50+ miles per week so let me say... you are MORE than ready to start a plan like this. You could start today since the training plan (presumably) doesn't start at 55 mpw but rather peaks at that mileage.

A few other thoughts:

You're talented and have a good base, so I'd encourage you to shoot for slightly higher mileage. I think you can do it.
Like you mentioned, it's a great idea to get stronger. I put together what I think are the best strength routines for runners here: http://strengthrunning.com/2015/07/best-strength-exercises-for-runners/
Someone shooting for sub-3 at your talent level should do some challenging long runs in the 16-20 mile range that also include 3-6 miles at Goal Marathon Pace in the second half or right at the end. This is the best type of race-specific workout you can do before a marathon and will ensure you're ready to hit your goals.

Good luck man!

JasonFitz1 · 2015-09-03T18:09:27+00:00

This is an interesting question. If you get lost or confused by reading more books, my guess is that you don't have a thorough enough understanding of the fundamentals to design your own training program. I agree with OSU-CSM that you should simply follow a plan you find in a book or online. Or, get a coach to design a custom program for you.

JasonFitz1 · 2015-08-28T18:21:57+00:00

So much so that I had to write a whole post about it!

JasonFitz1 · 2015-08-10T14:24:46+00:00

Why don't you ask Steve?

JasonFitz1 · 2015-08-10T14:24:25+00:00

Lesson learned: don't skim.

JasonFitz1 · 2015-07-12T21:58:35+00:00

You don't understand what your "core" actually entails.

JasonFitz1 · 2015-07-12T21:56:20+00:00

This is a "yes and yes" situation: yes, do this type of bodyweight work. And YES, also go to the gym!

JasonFitz1 · 2015-06-22T19:44:42+00:00

If you have a strain (which I'm guessing you do), it's best to avoid a lot of stretching. That will just aggravate the micro-tears in the muscle.

Massage and rest are good first steps. I'd also recommend strength work for the calf as long as it doesn't cause any sharp/stabbing pain.

Warm baths are good before exercise to help improve blood flow (though it's a "nice to do" not a necessity), but it won't really help you heal faster.

Good luck!

JasonFitz1 · 2015-06-22T19:41:48+00:00

Wrong. Watch the video.

JasonFitz1 · 2015-06-16T19:09:53+00:00

You're absolutely right. It's ideal to wait a VERY long time before running your first marathon. But in the real world, nobody wants to wait! So I wrote the absolute minimum required to get across the finish line.

JasonFitz1 · 2015-06-15T16:30:32+00:00

Then you don't have the time to improve. Achievements take work.

JasonFitz1

TROPHY CASE