Weak abs come from poor posture and sitting around all day. Even doing hundreds of crunches everyday only works a small portion of the entire abdominal area leaving the rest weak in comparison. A strong core helps to translate the power of the legs to drive the body forward. Most runners have weak abs which then leads to a running stride that is either too long or too short along with the hips swinging side to side. This creates an overall inefficiency to your motion. Taking time to focus on the best abs exercises will strengthen the entire core and result in efficient running.

Basics of Core Work

Core work is different than other weight lifting exercises. The focus is on very simple, low impact movements. There is usually no weight involved and they must be done with proper form and body positioning. If you are unable to maintain your form, settle for fewer repetitions until you can build up stamina. Of the exercises listed below start with one or two each session and alternate until strength has been built up.

Best Abs Exercises

Floor Y’s - Lie face down with your forehead pressed to the ground. Your arms should stretch out in front of you making a “Y” shape. With your thumbs pointing towards the ceiling slowing lift your arms until they are 3 to 4 inches off the ground. Hold that position two seconds before returning back down. Do two sets of six to eight reps.

Rear Bridge and Knee Lift - Lie flat on your back with arms by your sides, hands up. Position your feet flat on the ground (knees bent) about a foot from your bottom. Push down on your heels and raise your pelvis to create a 90 degree angle between your calves and hamstrings. Your body should be in a flat plank from knee to shoulder. Now lift your right leg and draw your knee towards your chest while keeping the 90 angle. Stop when your knee is above your ribcage and then reverse the motion. Next repeat the motion with your left leg. Complete two sets of six to eight reps.

Superman Lift - Lie flat on your stomach with your arms stretched out in front of you. Slowly raise your right arm 3-4 inches off the ground while simultaneously lifting your left leg 3-4 inches off the ground. Hold for two seconds and then lower. Repeat the motion with the left arm and right leg. Complete two sets of six to eight reps.

Plank and Reach - Assume a push-up position. But instead of arms straight supporting you, your elbows and forearms lie flat on the ground. Your elbows are directly below your shoulders and your hand should be about even with your head. This is a basic plank position. From here stretch your right arm diagonally from your shoulder (like you are making half of a “Y”). Hold that position for two seconds and return. Repeat the motion with your left arm. Complete two sets of six reps.

A strong core makes you more efficient and faster by stabilizing the pelvis so the entire leg can drive you forward. Also, as the abs and spinal muscles work together there will be an increase in endurance from wasting less energy with an imperfect stride. When this area of your abdomen and lower back slowly become stronger you will notice a gradual change in your running as your legs compensate less for stabilizing your body and can instead transfer energy to propel you forward. Some time spent working your core properly with some of the best abs exercises will quickly pay dividends in the form of some of your best running.

Running on a path carved out by Mother Nature can prove to be much more of a challenge than that man-made track at the gym. Prepping for such a run requires additional planning and equipment.

Experienced trail runner Phong Chieng, who blogs about his outdoor excursions at Trail Running Blog, joins us this week to answer those questions. After running cross country for three years in high school as a way to stay out of trouble after school, Chieng has continued to train and blog. He shares tips on trail running, blogging and gear.

How often do you trail run?

Not as often as I would like. Trail running takes more time—driving to the location, figuring out where and how much to run. I did run a trail half marathon about a month ago. It was very challenging, but rewarding to finish, too.

How did you get into trail running?

When I first joined cross country in high school, quite a few of the races were on trails. Every day we ran on a horse/dirt trail. So when we raced on flatter surfaces, it felt a lot easier.

How is trail running different from other forms of running?

Trail running is a lot harder than traditional running. You have to be alert with your surroundings and focus more on your form when running up and down hills.

Does your gear differ?

I usually carry a hydration pack with me when I go trail running, just because it can get quite hot and public drinking fountains are almost always non-existent. In the hydration pack, I usually pack some snacks and my phone for emergencies. I also started carrying the Road ID just as a precaution..

Where is your favorite place to trail run?

There is a trail just north of where I live called Los Peñasquitos Canyon Preserve. There’s a waterfall, which looks more like a river, about three miles away, which is a nice place to relax mid-run. Although I haven’t been there yet, I heard La Jolla/Torrey Pines has a great scenic trail with beautiful views of the ocean.

If you are new to trail running, are there any precautions to take?

Try not to go alone. If you have to, make sure to let someone know where you are going and how long you plan to be gone. You can easily get hurt or lost while on a trail run. Also make sure to bring hydration, snacks and a phone at all times.

You started your blog as a suggestion from your high school running coach. Did it help keep you motivated? Would you suggest blogging to other runners?

When I ran in high school, there was a teammate that I would always compete against. Most of the (pre-blog) journal entries were about how well I did against that teammate. So, on days I did not run as well or did not beat my teammate, it kept me motivated and made me want to try even harder the next day to run faster.

Blogging is a great way for runners to log all their runs (and look back on them) but also have a place to share their stories for others to read. It’s a great way to keep you motivated and receive support from other runners.

In one blog post you refer to running as “daily punishment.” So why do it?

That was actually a quote from another blog, but there are days that it does feel like a punishment. There are days when I don’t want to get up in the morning to run and just sleep in for that extra hour or two. But it’s important to understand that any training you do now will pay off and benefit in the future.

What’s the most difficult part of being a runner?

Letting your mind tell you to slow down. There is always a point in a run when you’re too tired and you make internal ‘negotiations’ to slow down, run less or just stop completely. Being able to overcome that feeling is a victory in itself.

Do you think you’ll ever run a marathon? Why or why not?

I’ve actually ran two now. The most recent was the LA Marathon in the most terrible weather conditions I’ve ever ran in. The marathon is not something you can just wake up and do; it takes a lot of hard work and dedication to complete. It still amazes me how many people participate every week. But it’s definitely something I would recommend everyone to try at least once in their life. The feeling you get when you cross that finish list is something you’ll never regret.

What’s your favorite brand of running shoes and why?

My last two pairs of running shoes have been Brooks, and I have a pair of trainers on its way that I’m hoping to use for shorter distance races. They seem to fit me well, are very comfortable and I’ve never had an injury running in them. So I definitely can’t complain.

What would be the coolest thing you could imagine to be at the finish line?

Easy. Running a 3:09:59 at any marathon, which would qualify me for Boston, winning in my age group and smashing my current marathon PR of 3:40.

I didn’t even have a full week to celebrate my terrific showing at the Carlsbad Half before I had to get sick with a cold. On Wednesday morning after my run (just three days after my race), I noticed my nose running a little. It got worse when I was at work and was sneezing all day (and I’m a loud sneezer too!) I also played about 2 hours of basketball that night, which probably wasn’t the best idea, especially since I haven’t played in almost 6 months. I was already sore that night, so I had planned to just sleep in the next morning since I would be extra sore and getting extra sleep should help my body recover. I was still sneezing the next day at work and I started to get the ‘cold voice’, which I personally like. I was coughing a little too, but not to the point where I got chest pains every time it happened. I decided to take Friday off as well, just to be safe. But by this time, my legs were itching for a run already. So on Saturday, despite having to endure a never ending runny nose, I decided to go out for an easy trot. And it went surprisingly well. My pace may have been very slow, but I was happy I was out sweating off all the calories I didn’t get to burn off for the past two days. My breathing felt very normal and heart rate looked fine too. So I’m sitting here now wondering if the day’s run helped my body get better or just made it worse. So I decided to read what others had to say and their experiences with running while being sick, specifically with a cold.

From what I read online, it sounds like different runners have different experiences and recommendations. Some runners like to run through it, not wanting to miss a day on their training program. But others will begin resting the moment they feel something coming up. It really depends on the runner and how much each person is willing to risk, because there are definitely risks when it comes to running while sick. The chances of getting worse by continuing to run while you’re sick are increased if you don’t rest.

There seems to be a rule of thumb when it comes to running while sick called the “neck rule”. Any symptoms that are above your neck including a runny/stuffy nose or sneezing is OK to run with but anything below the neck (chest cold, bronchial infection, excessive coughing, body ache), you should rest. There are a few exceptions to this rule though. If you have something worse than a cold, then you can risk getting a sinus infection by continuing to run. Try to ‘sweat’ out a cold or fever by running may keep you sicker than the time you would have needed to fully recover. “Exercise boosts endorphin levels, but high levels of endorphins are bad for you if you are trying to repair your immune system. Running while you have a fever isn’t a great idea either, due to the raise in body temperature your heart is already working harder.” I also read somewhere that said running actually helps you when you’re sick, not exactly sure why, but I’ll agree with that statement if it means not having to take an unnecessary rest day.

So if you decide to go out and run while you’re sick, hoping it’s just a cold, but find that you’re having trouble breathing, your body aches, or you have chest pains/congestion, then you definitely need to take a few days off. Just take it as an extended rest day for the week. And of course, make sure to follow the motherly saying, “get plenty of rest and drink lots of fluids.”

The topic of this post is about the sweat loss that occurs during a run and how to avoid getting that sweat in your eyes, which always seems to burn for some reason. According to that same article, at 53 degree temperatures, the runner lost 27.05 ounces during that hour run. But at 90 degree temperatures, he lost 54.10 ounces. I just pictured a regular, 20 ounce bottle of Gatorade and was amazed that I lose 1-2 bottles of sweat, how crazy is that?! Anyways, as I have been increasing my mileage, I have noticed how often sweat will get in my eyes and burn, making it hard to see. I have to keep wiping the sweat out of my eyes throughout the run, which just gets annoying. So I posed the question on Twitter and DailyMile and got some great responses.

Bandana or Headband – lightweight and washable. You can tie it around your forehead or hold it during run and wipe when necessary.

I think I look like a gangster wearing one, and it can only absorb so much sweat.

Running Hat or Visor – Great for sun protection and usually has a band inside to help absorb sweat.

I never wear hats, so I probably wouldn’t be used to running with it.

Do-Rag – Like a combination of a hat and bandana. Wick dry fabric, much better than cotton. “The extra materials flapping around at the back gives more surface area for sweat evaporation.”

Sweat Gutr – “Ultimate Sweatband” works well to divert sweat from your eyes.

• Channels sweat from eyes
• Never saturates, ie bandana
• Ultra comfortable
• Great with bike helmets
• Built to last and easy to clean

Chapstick or Vaseline – Interesting strategy: rub a thin line of either above your eyes and it’s supposed to keep the sweat away. I’ve never tried it personally, but other runners can definitely vouch for its effectiveness.

What I Used to Stop Sweating

Bandana
So the first solution I tried was the bandana, since I already had one from a team building event that I participated in with my company. Aside from it being lime green color, I felt that I would look weird wearing one and you can see below as proof.

But I have to admit that it worked out pretty well in keeping sweat out of my eyes. Most of the sweat was absorbed in the bandana, and it was pretty gross to actually take it off after my run to see and feel how soaked it was. But because it seemed fully soaked, I wonder what would happen if I had run another 5-10 miles. Would the banana be able to absorb any more or just give up and let loose on my face? I haven’t run into that situation, just yet.

Very helpful guide on how to wear the Sweat Gutr

Sweat Gutr
The only other solution I’ve tried is the Sweat Gutr, which I was kindly offered to test out and review. Some people have complained about it being uncomfortable to wear, but I don’t see why. It comes with three different sized elastic bands that varies depending on your head size. And there are Velcro straps that are adjustable as well. So if it is too tight, simply change the elastic band or adjust the Velcro. The first time I used the Sweat Gutr, I didn’t notice any sweat get near my eyes, with the exception with a few drops that would jump over the gutter part and hit my face while running. But overall, it did what it was supposed to do, channel sweat from the eyes. But something that I did notice, which probably isn’t that big of an issue is that since it doesn’t absorb any sweat, but just diverts it, it all goes somewhere else. So after that first run, my hair was a lot more soaked and my t-shirt was a lot heavier with sweat. I’m not going to go as far to say that the extra sweat slowed me down, but just an observation I found. In the end, the Sweat Gutr does what it claims to do, and I’ll definitely keep using it, in addition to the bandana.

Chapstick/Vaseline
The only other thing I wanted to try (but haven’t) was the chapstick, which seems like a good idea. Whenever I would put chapstick on my lips, I would always notice that does not wash off right away with water. So using it on your forehead to block sweat from crossing actually makes sense. When someone suggested using chapstick, I jokingly responded with, “Interesting tip. Now what if I only have cherry red chapstick? Going to definitely scare away the competition.” The only thing about using chapstick and rubbing it on your forehead is would you really want to use it on your lips afterwards? You’ll probably need a new one just for this situation, but still not a big deal price-wise.

So now, in addition to my running watch, Nike+ and heart rate monitor that I have to take with me on my runs, I have another piece of running gear to add to that list. That list is getting longer and longer as I get more and more into running, but MOST of these things are necessary to make running as comfortable and enjoyable as possible. We’ll see what is next to be added to that list.

Shin splints are a very common leg injury that most runners will get at one point or another in their running career. This isn’t something that deters dedicated runners from choosing this as a career. Of course, if runners take the right precautions, they can avoid such such a painful injury. The official definition of shin splints is “pain along the shinbone (tibia) – the large bone at the front of your lower leg.” (MayoClinic) I unfortunately was not able to prevent it and got shin splints right when I started running, didn’t treat or take care of the injury the right way and ended up having a less than stellar first year of running than I would have expected.

When I first started running cross country in high school, I ran very short distances at first, only 2-3 miles per day. But eventually I built up to run 5-6 miles, which is a lot for someone who never even ran one mile before joining cross country. I had actually lasted the whole summer without getting a full on injury, but I do remember icing my shins everyday after practice, so I was at the beginning stages of getting shin splints. The problem that I had once I got shin splints was that I didn’t stop running! It was only my coach’s second year and although he was a really fast runner in high school and college, he did not have enough experience as a coach. You’d think something as bad as shin splints, a coach would know what to do.. The only thing he told me to do was ice everyday, but never told me to stop running.. The shin splints did eventually go away toward the end of the season, but I had endure weeks, maybe even months of shin splints that were so bad, I was limping to and from class. I remember it was so bad that I had trouble putting on pants on in the morning, standing on the leg (with the shin splints) by itself would always cause me to fall over.

There are a couple of reasons why runners will get shin splints:

• Increased mileage (over 10% increase per week)
• New shoes not fit for the current runner
• Worn out shoes without enough tread and support
• Excessive concrete running
• Bad running habits (not stretching)

If you do happen to get shin splints there is the acronym to treat it, RICE (not the food):

• R:Rest – Let the muscles around your shin and leg heal by resting and avoiding as much contact as possible.
• I:Ice – Ice often, but not to the point where it is pointless. Ice your shins 15 minutes at a time to help limit swelling by reducing blood flow to the shins.
• C:Compression – In addition to icing, compression also helps limit swelling of the shins. Wrap an ACE bandage around the shins, or try wearing a pair of compression socks.
• E:Elevation – Elevation also helps reduce swelling and by elevating your legs by resting on some pillows to help reduce blood flow to your legs.

In addition,

• Do not increase mileage too drastically
• Make sure new shoes fit properly and provide enough support
• Get rid of old shoes as they will cause more damage than anything
• Find dirt trails or grass to run on instead of concrete
• Perform shin stretches to help with recovery:
  • Stand on the end of a staircase, with your heels over the steps and slowly allow your body weight to bring your heels down below the step level and hold for 20 seconds.
  • Walk on your toes with your heels pointed up and inward for 10 meters, then heels pointed outward.
  • Walk on your heels with your toes pointed up and inward for 10 meeters, then toes pointed outward.

Some runners will take non-steroidal anti-inflammatory drugs (NSAID) like Motrin, Aleve, Aspirin or Ibuprofen, but too much of it will then act as a COX-2 Inhibitor and actually DELAY bone healing. If none of the previous recommendations help the shins, then the worst-case scenario is a stress fracture. Your last resort is to see a Sports Med MD or doctor and ask for an X-Ray/MRI, which may or may not result in more rest than you would want as a runner.

A final thing to consider if you are stuck without running for a couple of weeks: cross training. swimming, running or workouts in the pool or biking are great alternatives to running. Hopefully though, you can avoid getting shin splints in the first place and these workouts will be more of a supplement to running, rather than an alternative.

Image courtesy of ehow.com