Many already know that today is national running day. For those of you who do not know… Well , you learn something new everyday. HAPPY NATIONAL RUNNING DAY! GO RUN!! Even if it is to the mailbox and back, just to say you ran on national running day. 🙂
This morning I persuaded the husband to run part of my run with me. He usually only runs about 3 miles about 2 to 3 days per week. He is a former soccer player who I am trying to turn into a runner. I think I am making progress. By the end of the run I accumulated 9 miles. Which was longer than I was expecting since I have been feeling like I have been carrying 2x 100lbs cinder blocks (LEGS) along with me over the past week. Unfortunately runners sometimes have days if not weeks of heavy legs. My little pup Samson even joined me for a little R&R after my run.
I do have a deeper meaning for why I run, but on a humorous level, I will say I run to have great Abs. Running does in fact help tone up are abdominal muscles, however to have perfect abs, we must do more. One of the current abdominal routines I found on the internet. I like to search around and find a few of my favorite exercises. I try them all out and then develop little programs of about 10 different exercises which can be repeated as many times as I like. Which is usually only twice. As of now the current routine consists mainly of different plank variations. One reason I love planks so much is because they tone your entire body just like running. Listed below will be the exercises. I will do my best to explain them as best as I can. I would video myself demonstrating them, but I fall down a lot.
1.One legged bridge: Lay on your back and get into the bridge position. You will need to be on one leg. Once you are in this position you will hold it for 60 seconds. This pose should be done on each leg.
2. Reverse plank: This is just like a regular plank but you are flipped. The goal is to hold for 30-60 seconds.
3. Front Plank: Hold for 60 seconds
4. Front Plank dips: You are in the position of a regular plank, however, for 30-60 seconds you are dipping/twisting your hips from side to side.
5. Front Plank – Front to back: Once again you are in the plank position and for 30- 60 seconds you are rocking forward and backwards.
6. Side Plank Rotation: Once you are in the side plank position for 30-60 seconds you will be twisting and rotating your body. You will feel as if you are going to fall on your face, but if you really use your abs you can do this!
7. Side plank Dips: For 30-60 seconds you are in the side plank position and your hips will be dipping up and down.
8. Side leg lifts: 60 Seconds, lay on one side and lift the leg.
9. Twists: Good old fashion abdominal twists, I suggest performing these for 30 to 60 seconds.
10. One- Legged Crunches: Lay on your back with one leg up in the air and crunch up to it. Do this for each leg for 30-60 seconds.
11. Push ups: 25-50 reps.
12. Plank Leg lifts: Get in the plank position and lift one leg at a time up. Should work your back and hamstrings some. Perform this activity for 30 seconds.
13. Donkey Kicks: These are one of my favorites. Do these for 30 seconds.
Once you finish all exercises repeat if you wish. One set takes about 15 to 20 minutes. The husband did these with me yesterday since Maria and I were unable to meet due to rainy weather. He about died on one set. So it may be best to start with one set and work your way up as much as possible.
To conclude, enjoy your days of running. Whatever inspires your runs, don’t let that spark in you ever fade. Being able to run is a gift we are fortunate and blessed to have. Sometimes we even develop great looking ABS from just running.