Hard. Core. Good.

I know, I know - as if the running and the yelling and flogging weren't enough, I'm making you do core training. WTF?

• Core training helps keep the pelvis aligned. A misaligned pelvis leads to injury as far down as the Achilles, and up into the lower back.


• The stronger your core, the more solid you remain on strike, reducing the need for unnecessary stabilization, allowing you to be a more economical runner.


• Glistening abs, just like in those Shake Weight commercials (one Spiridoner owns Shake Weights. Let the speculation begin).

So, we're going to do these every week after our workouts. You're gonna be a machine. Rest for 15 seconds before moving to the next exercise. After completing the whole circuit (also known as a "superset"), take a three-minute break, and repeat the entire series. Try to do this routine three times a week.

Bicycle 60 seconds total

• Lay on back
• Place hand beneath small of back. Your low back should not lift off of your hand nor should it push down into your hand.
• Knees and hips bent 90 degrees.
• Slowly bring your left foot down towards the ground while you keep your left knee bent. When your left foot is approximately one inch off the ground, stop and hold this position for 2 seconds before bringing your left leg back to the starting position. Repeat with your right leg.

To make the exercise more difficult straighten your left leg as you bring your foot towards the ground and hold your leg approximately four inches off of the ground before bringing your leg back to the starting position.

Plank (prone core stabilization)

60 seconds total

• Up on knees and forearms, or toes and forearms
• Keep a flat back, don’t let hips sag
• Lift left leg four inches, hold for two-count. Repeat with right.

Bridge

60 seconds total

• Start on back with arms laid back above head and weight balanced on shoulders and heels. Knees at 90 degrees.
• Straighten right knee. Hold this position for two seconds and then switch legs.

Side plank (side-lying core stabilization)

30 seconds on each side

• Start on knee and elbow, or side of foot and straight-arm it, if you’re a bad-ass.
• Lazy arm on side, or straight out, if you want to look like cool.
• Keep straight
• Maintain a posterior pelvic tilt by pushing the bottom of your pelvis forward and the top of your pelvis back.

Fire hydrant

Hold each pose for four seconds, run through sequence three to five times with each leg

• Start on your hands and knees.
• A. Maintaining the 90-degree angle of your left knee, lift your left leg until the thigh is parallel with your upper body, without arching your low back. All the movement should come from your hip. Hold for 4 seconds, and then lower.
• B. Repeat the same motion, but continue it by adducting the knee and thigh as far to the left as possible (like a boy dog at a fire hydrant). Hold for 4 seconds.
• Repeat A and B, but press the knee and thigh as far as possible to the right, crossing over your body's midline. Hold for 4 seconds.
• Movement in all three directions constitutes one rep.
• For added difficulty, lift your opposite arm off the ground.
• Repeat with the right leg.

Supine stabilizer

• Lie on your back with your legs fully extended.
• With your elbows under your shoulders, lift your entire body onto your forearms and heels.
• Keep your legs, hips, and back as straight as possible.
• While maintaining this position, lift your left leg four inches off the floor. Hold for four seconds, then repeat with your right leg.
• Repeat both sequences three to five times.

Push-ups

Ten to 20

• Feet hip-width apart
• Toes into ground, not flexed
• Hands slightly wider than shoulders
• Tighten your quads, glutes, and abs
• Push up
• Toes stay pointed!

Too hard?

• Curl legs up from knees
• Do the negatives – use your knees to press up, then get on your toes, and lower yourself down.