Workout for the Beginner Runner
Improve your endurance with this workout designed for runners that are new to the scene.
If you've been running for a while, we've also got workout for both intermediate and expert runners.
Core Daily
Movement
Movement
New Way to Torch Fat: Cardio Strength Training
People often view strength training and cardio work as inherently different, not part of an integrated system. Some advocates of strength training all but ignore cardio and vice versa. Both are important, of course. In his new book, Cardio Strength Training, Robert dos Remedios, MA, C.S.C.S., provides an intense but simple strength program that packs a cardio wallop. Dos Remedios is the head strength and conditioning coach at College of the Canyons in Santa Clarita, California. He spoke recently with CorePerformance.com.
Movement
Improve Your Warm-up with Vibration Training
In this video, performance specialist Nick Winkelman demonstrates how to incorporate vibration training into your warm-up to prepare your body for an effective workout. Using the inverted hamstring stretch as an example, Winkelman explains how performing dynamic stretches on a vibrating platform will better prepare your muscles for activity.
Full disclosure: Athletes' Performance has a corporate partnership with Power Plate, a maker of vibration training equipment.
Movement
The Most Overlooked Area for Women
Image by Dave Cruz
Hip stability might be the number one issue facing women when it comes to injuries and ailments. Injuries of the anterior cruciate ligament (ACL) of the knee have reached epidemic proportions among young women, and not just athletes. Nobody can pinpoint a reason, with theories ranging from the increased physical nature of women’s sports to biomechanical issues to a possible tie-in to menstrual cycles.
ACL injuries lead to other knee problems, along with shin splints, stress fractures and other injuries. ACL injuries often are related to a lack of stability and mobility in the hips; the knee moves to compensate for the hip.
Movement
Best Training Tips of 2009
Throughout 2009, the coaches at CorePerformance.com provided hundreds of innovative tips for all types of fitness and sports performance goals. Use their best advice to take your training to the next level in 2010.
Movement
Master the Overhead Squat
image by Dave Cruz
Q: What's the proper technique for an overhead squat?
A: If you do it right, the overhead squat is an effective movement for your legs, hips, shoulders, even your abs. But it's a challenging move. To get used to the basic squatting pattern, you may want to start with a bodyweight squat with your hands out in front of you.
When trying to perform an overhead squat, a lot of people either shift their weight too far forward onto their toes or back onto their heels, among other mistakes. You want to aim to keep your weight balanced over the middle of your arches, with your arms over your feet.
Movement
Shore Up Your Hips with Vibration Training
Here's an easy way to take your glute bridge to a new level: Do it with your heels on a vibrating platform. It can help train your hips and glutes more effectively. In this video, performance specialist Nick Winkelman explains a simple exercise progression using vibration training.
Movement
Small Steps to Big Change
Kohei Hara / Getty Images
One of the four key areas we focus on at Core Performance is "movement." Along with mindset, nutrition and recovery, bringing more—and better—movement into your daily routine will ultimately help you feel better, look better, and move more freely with less pain and greater vitality.
When contributor writer Joe Kita wore a pedometer for the first time, he realized that his workout was not enough, and, worse, his concept of fitness was all wrong. Despite having run marathons and biked centuries, the work-at-home writer was barely moving.
In the five-part series that follows, Kita consults with top fitness experts to find out what it really means to be fit and active. His advice goes far beyond the usual clichés of taking the stairs (still important) and results in a practical, actionable strategy to live better. Read on to see how Kita learned to change a lifestyle that was turning him sedentary, and how you can, too.
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Pillar Bridge Rolling
This dynamic version of the classic pillar bridge will continually challenge your core and pillar strength.
Click here to check out more exercise videos in our movement library.
15
%Rise in chest injuries for cyclists in Colorado, according to researchers.
"I rarely got hungry. Whether I was just eating a bowl of steel-cut oats in the morning or snacking on fiber-rich foods throughout the day, I never got the urge to go elbow-deep in a bag of Bickel’s or squat in a corner with Ben & Jerry."
—test subject Joe Kita in "Are You Eating Enough Fiber?"
Pillar Bridge - Lateral with Hip Flexion
Try this challenging movement to help build a stronger core.
For more innovative exercises that boost strength, speed, stability and flexibility, visit our movement library here.
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Offseason Training Partners and Olympic Teammates
US Men's and Women's hockey stars Chris Drury and Angela Ruggiero both share an intense training regimen.
Secrets to Success
Olympian Workout Tips from Angela Ruggiero
The Boston Globe interviews Angela Ruggiero about training for the Vancouver Games at Athletes' Perfomance.
