Whether you are walking or running with your dog, it is always helpful and safer to aim for a level of overall fitness that matches your dog’s. There is no doubt that training with your dogs and engaging in complementary physical activities—like yoga, tai chi and swimming—has already kept you in great shape. To maximize those efforts and reach a level of overall fitness to keep up with your dogs, add a few simple core-strengthening exercises to your workout routine!
What is my Core?
Your core is made up of the muscle groups that form your central body mass, surround your trunk and stabilize your pelvis and spine. They include your abdominals, obliques, pelvic floor, trunk extensors, hip flexors, diaphragm and the muscle groups in your upper legs and lower back like your spinal erectors and your glutes. Your core is involved with almost every movement your body makes.
Why Core Exercises?
Your core is what holds everything in your body together and stabilizes your frame during exercise, especially running. Stability while running (or walking) helps maintain a proper posture and a good running form for longer periods which uses less energy! Another plus? A stable core provides more balance for tricky terrain which keeps runners, and walkers, safer throughout more technical circuits.
Best Core Exercises for Runners (with adapted options for differently-abled and injured athletes)
#1. The Plank
The plank is an exercise we have all heard of but seldom feel inspired to do because as easy and accessible as it is, it is brutal to hold for long periods. The key to benefitting from the plank is to do it consistently and to start small. Start with a 30-second timer for 3 repetitions (reps) and work your way up to a longer hold time and more reps over time.
How to Perform a Plank:
Pick even ground outside or put a mat down on the floor at home.
Lie down flat on your front.
Lift yourself off the ground (or floor) keeping only your elbows and toes as points of contact.
Hold your body steady in a straight line.
Focus on your core and don’t let your middle dip.
You can perform these steps with only your hands touching the mat instead of your forearms to increase difficulty.

How to Perform an ADAPTED Plank:
To adapt the plank, place yoga blocks (or something similar) under your legs to help support and stabilize the position OR do a plank with your knees bent onto the floor (like you would for an adapted push-up which used to be called a ‘girl push-up’).
#2. The Hollow Hold
Like the plank, the hollow hold is mostly about how long you can hold a position. Time yourself holding it for a comfortable amount of time and try to increase the length of your hold over time and reps.
How to Perform a hollow hold:
While sitting on even ground or mat on the floor, stretch your arms and legs up and away from your body as far as they can go.
Keep your arms and legs straight and hold the position while keeping your abdominal muscles tight and activated.
Release.

How to Perform an ADAPTED hollow hold:
To adapt the hollow hold, lift your arms and hold, then release and repeat the exercise separately with your legs.
Or hold an air-filled exercise ball (as used in pilates and physiotherapy) in front of you while lifting your legs. You can also hold the position for shorter lengths and fewer reps.

#3. The Lying Leg Raise
Leg raises add hips to the mix of your core strengthening exercises. Once again, building up slowly and being consistent are the keys to success.
How to Perform a Lying Leg Raise:
Lie on a mat on the floor (or on even ground) on your back with your hands underneath your glutes (or out to the sides for more stability).
Lift your legs off the floor and up to a 90-degree angle above your body while keeping your legs straight.
Lower your legs back to the starting position only with your legs staying a couple of centimeters off the floor (at this point, you will have completed 1 rep).
Do as many reps as feels comfortable the first time and work your way up from there.

How to Perform an ADAPTED Lying Leg Raise:
To adapt the lying leg raise, do not lift your legs as high and let them rest completely down on the floor in between each rep. You can also add yoga blocks (or something similar) to help support your thighs (which will take pressure off the spine). Put your hands under your glutes for extra support.
#4. The 1-Legged Deadlift
This exercise is great for building your glutes and lower back while improving balance. Make sure to always do the same amount of reps for each leg. You can increase reps and ankle weights as needed to build on results over time.
How to Perform the 1-legged deadlift:
Find a spot inside or outside where you can easily lean forward with your legs stretched out behind you (with or without holding weights in your hands). You can start with either leg and alternate.
Hinge at the hips while tilting your body forward and your back straight.
Reach your hands to the floor in front of you keeping your body and rear leg in a straight line.
Keep your torso straight throughout the exercise even when returning your body to its original pose.

How to Perform the ADAPTED 1-legged deadlift:
To adapt the 1-legged deadlift, do not stretch your leg as far back and put a tall yoga block (or something similar) in front of you to lean on and/or a stability ball under your leg.

#5. Ankle Taps
Ankle taps will supersize your core workout and you will really feel the burn! They are a super simple way to strengthen your abdominal muscles and your obliques.
How to Perform Ankle Taps:
Lie down on a mat on the floor (or even ground outside).
Bring your feet up to your bottom as if you were going to do a sit-up.
Raise your shoulder blades off the floor in a partial crunch (which your abs should feel).
Reach down with one arm to tap the ankle on the same side and hold for as long as is comfortable.
While bringing the engaged arm back up, reach down with your opposite hand to touch the other ankle for as long as is comfortable.
Do as many reps as you want that will allow you to build up more reps over time while always keeping shoulder blades off the floor and abs engaged.

How to Perform ADAPTED Ankle Taps:
To adapt the ankle taps exercise, stop the movement after the partial crunch and hold that pose for as long as is comfortable then omit the ankle tapping part of the exercise. This adapted exercise will still engage your core and can be built up over time.

#6. Superman
It is important to balance out the front and back of your core when adding core exercises to your workout routine. Your lower back muscles, especially your spinal erectors, will love getting special attention with the Superman!
How to Perform a Superman:
Lie flat on a mat on the floor face down (or on even ground outside).
Bring your arms out in front of you then bend slightly at your elbows.
Raise your arms, legs and chest off the floor. The only point of contact now is your belly.
You will feel the burn in the spinal muscles that are holding up your arms, legs and chest (and you will look like Superman).
Release when you hit your comfort limit and try to gain seconds as you practice this exercise over time.

How to Perform an ADAPTED Superman:
You can adapt the Superman by doing a half-Superman at a time! In other words, while lying flat on your stomach, lift one arm and opposing leg like Superman and alternate.

Remember
Core exercises are an important part of a well-rounded workout routine for runners and walkers! You will notice the difference and so will your dogs!
Strengthening your core will make running, with or without your dog, safer and easier over time and with consistency. You will feel more balanced as you stabilize your core and see a huge improvement in your form which will help to prevent injuries and make running more enjoyable.
Always start slow and build up, especially if core training hasn’t been part of your exercise routine in the past. Incorporating these 6 exercises into your routine 3 to 4 times a week will get you where you want to be in no time. Remember to take rest days when your body tells you to and give any injuries lots of time to heal!
Takeaway Tip for Your Core
If you are experiencing a lot of side stitches when you run, you want to make sure you are spacing out your meals and water intake so that you haven’t had too much to eat or drink right before a run. Remember that while hydration is important, especially when training in the heat, it is also essential to sip your water frequently rather than take big gulps at a time.
When you have a stitch while running, you can slow your pace or walk and put the arm on the side of the stitch up in the air while you point to the stitch with your other hand. Do this until the stitch is gone and do not increase your speed until you feel that it is gone for good. Incorporating core strengthening exercises into your workout routine should also cut down on the amount of annoying stitches you experience on your runs!
Happy trails ZENFULdog warriors and don’t forget to follow ZENFULdog Training on Facebook to stay connected to your like-minded dog-loving community every day.
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