Core & Strength Exercises

Core & Strength exercises are an integral part of training for a half or full marathon. It is important to do these types of exercises at least twice per week during your training. Below are some suggested exercises that you can do without any equipment (so you have no reason not to do them!). There are many other core and basic strength exercises you can do, but here are some of our favorites:

	Bicycles Put hands behind head; bring one knee up to chest; twist your body so your opposite elbow turns toward the knee. Switch sides. Do this quickly 20 – 30 times.		Butt lifts: Lift legs straight up in the air; squeeze your abs and glutes while lifting your hips off the groung. Keeps your legs straight. Slowly bring your hips back to the ground. Repeat 10-15 times.
	Advanced sit-up: Lay down with knees bent and hands straight above your head- elbows by your ears. Slowly roll up while extending your arms in front of you. Slowly return to the ground. Repeat 15 times.		V sit-ups: Lay down with arms axteneded above your head, elbows by your ears. Legs are exteneded straight out. Tighten abs as you slowly ring arms and legs together (making a V with your body). Slowly return arms and legs to the prone position. Repeat 10 times.
	Plank: Facing your body to the ground, lay on your elbows and extend your legs straight back leaning on your toes. Hold for a count of 30, rest and repeat.		Tricep Dips: Place hands on the edge of a chair or bench and extend your legs straight out (or slightly bent); bring your arms down so they are at a 90 degree angle; then slowly push back up. Repeat 10-15 times.
	Lunge: Step forward with one leg; bend the front leg to a 90 degree angle (keeping the knee straight above your toes); the back leg will bend; lift your heel off the ground. Bring legs back together and swithc sides. Repeat 10-15 times.		Step-ups:Using a bench or step; step up with one leg; bring the other leg up and through (as though you are taking another step) hold that leg at a 90 degree angle; step back down and switch legs. Repeat 15-20 times.
	Bench Push-ups: Same as a regular push up, but done with hands on a bench or step. You can amake this more difficult by putting your hands on the ground and putting your feet on the bench or step.