October 07, 2019 at 12:00PM by CWC
Welcome to Trainer of the Month Club, our fitness series, where we tap the coolest, most in-the-know fitness leaders to create a month-long fitness challenge. On Mondays, we have our “sweat drops” where you’ll get access to the week’s workout that you can follow along at home. This week, Nike Master Trainer and run coach Traci Copeland is taking us through core series.
When you’re thinking about training for a race, whether it’s a 5K or a full-marathon, there are a few obvious things you need to do. For starters, you need to get yourself into running shape by, well, running. Then, you’ve gotta ensure you’re cardio-ready by integrating some cross-training. And of course, you’ll want to integrate some regular recovery into your routine to avoid injury and ensure you’re running at max capacity. But one thing that can help you hit your PR that you may not have realized? Working your core.
Though your legs get most of the credit when it comes to running, your core actually has an important job to do—especially when it comes to the type of long, sustained cardio required to get through a 26.2-mile marathon. In the video above, Nike Master Trainer and run coach Traci Copeland shares a 10-minute core routine that will help get you race ready. Follow along, try it for yourself, and check back next Monday for an entirely new workout that will have you pounding the pavement more efficiently than ever.
Try this 10-minute core workout to feel stronger from head-to-toe
Hold each move for 30 seconds, and repeat the series three times.
1. Alternating Supermans: Lying on your stomach with your arms extended out in front of you, raise your alternate arm and leg at the same time, then lower back down to the ground. Repeat on the opposite side. Continue alternating sides for 30 seconds.
2. Forearm plank dumbbell drag: Start in your forearm plank—either on your toes or knees, depending on where you’re at with your core training—and drag a five to 15 pound dumbbell under your chest and across your body. Continue pulling back and forth for 30 seconds.
3. Sit-up with dumbbell: Lying on your back with your feet planted on the ground, raise your dumbbell above your chest. Power your way up into a sit-up quickly, holding the dumbbell over your head then roll down slowly with control. Repeat for 30 seconds.
4. Forearm side plank (right): Stabilize into a strong side plank on your side, with the option of holding a dumbbell over your head (you can go lighter for this move). For an added challenge, raise and lower your top leg. Hold for 30 seconds
5. Forearm side plank (left): Repeat your forearm plank on the other side, and hold for 30 seconds.
6. Hollow body hold: Lie on your back with your lower back held into the ground, raise your arms and legs up to 45-degree angles. To modify, bring your legs higher up or bend your knees. To intensify things, hold your dumbbell. Hold for 30 seconds.
Another important part of any training routine? Stretching. Check out Traci’s easy-to-follow pre-run routine here. And if you’re thinking about training for a race, check out our couch-to-5K and couch-to-10K plans (created by Copeland!), which will have you race ready in less than five weeks.