6 Core Exercises For Becoming A Stronger, Faster Runner

It is a love of runners to buckle their shoe and start running wherever and whenever they get a chance to do so. For most of the runners getting injured during their most loving activity is a common thing but it also hinders in their practicing and also affects their performance.
Every runner out there wants to know about some miraculous things which could prevent their injuries and could also boost their speed and performance.
The experts of fitness have invented a new way to fulfill the wishes of runners. They have planned a core workout for every runner which not only helps to improve their speed but also makes them stronger. It also helps to improve the form of the runner whenever he/she gets tired of running and gives a kick start to their energy and provides them a new energy booster. It also helps to improve running form making it an efficient running from the start till the end. It also contributes to winning the race as it helps to get the runner with the energy by limiting the wastage of reserved energy and use that reserved energy when the runner starts to feel tired.
The runner’s core workout
Runner’s core workout includes six exercises which needed to be done for 30 sec to 1 minute each, and it can be done at any place be it your home or at your gym.
1: Modified bicycle
This exercise starts with lying on the floor with your back touching the ground and after that extend your right leg in the air as extended as possible. Lie in such a manner that your thigh is at a right angle to your trunk and the lower leg should be parallel to the ground. After that lift your leg up and hold there for a few seconds. Do this for 30 seconds to 1 minute by switching your legs and also note that lower back should remain neutral in this whole process. To support your lower back, you can put one hand in the small of your back.
2: Balance Plank:
Lie on your stomach and balance yourself through shifting your weight over to your forearms and toes. Keep your body in the same line from head to toe and hold for some seconds. If this is achieved, then start lifting your leg and arm at the same time and also do the switching.
3: Single-Leg Glute Bridge:
Lie on your back and bend your legs then start lifting the legs one by one. Don’t do this simultaneously, instead of it, lift the legs in a sequential manner. Bend your arms and don’t let the hips to touch the ground and keep them in a firm position during the whole exercise and also engage the lower back tightly.
4: Side Plank Leg Lift:
Lie on your right side with arms bent to the side. Balance yourself by propping your weight over forearm. Then start lifting your leg to a 45 degree and then rest it slowly. Do this for some seconds the switch the sides. Hold tightly other body parts such as thighs and hips.
5: Modified Bird Dog
Hold your body in a tabletop position lying in your arms and leaning towards the ground. Then start lifting your leg one by one. The other leg which is not lifted at the time when the other one is lifted should have its knee bent at 90 degrees and keep doing this exercise for at least 30 seconds.
6: Supine bridge leg lift
Lie on your back with all of your weight being shifted to your elbows and heels. Keep your hips up from the ground and keep the body in a straight line from head to toe. After that lift, the right leg up to 8” from the ground, keep it there for some time then switch legs and continue this for at least 30 seconds.

The Beginner’s Guide to Pre And Post Workout Nutrition

Proper nutrition while working out may help in boosting up your exercise intensity and taking it to the next stage. The athletes on reaching the first level strive to achieve the next new strength goal for themselves. However, the use of supplements is essential for taking 98 percent of the performance to 100 percent. Last two to three percent can be achieved by the use of supplements.

Eating healthy plays a vital role in your progress. At this point, it is essential to get to know about the nutrients which are best and can give you the maximum energy and strength while you work out at the gym.

Before starting your workout plan, take product or food items that contain carbohydrates and caffeine. They delay fatigue and help in providing you the required energy boost so that you can run your last mile or work out on your last set of exercises.

So, finally done with your workout program and your body is tired now? Immediately after your workout, experts advise taking the tart cherry and branched-chain amino acids that help in preventing soreness of your body and repair muscle tissues.

Now let us check out the following six fundamental ingredients that are always expected to be present in your pre and post workout supplements:


Pre and Post: Both

Carbs are the key nutrients that must be present in the exercise plan. The intake of carbohydrates is the quickest and easiest way to provide energy to your muscles. When you are working at the higher intensities, carbohydrates will act as a fuel to the body as your body will need to use the greater amount of carbohydrates to keep running itself until the end.

Those working on high-intensity workout plans should consume 3.2 to 4.5 grams of carbohydrates per pound of body weight that they carry. It is suggested to consult your sports nutritionist, as their recommendations for each of you may vary according to your workout plan and your goals.


Pre and Post: Pre

Caffeine is helpful in making your long session workout less exhausting, and you will be able to take your training session until the end effortlessly. Don’t forget to double check the dosage of caffeine on your supplement as its excessive intake will be harmful.

The average consumption of caffeine should be 200 mg per day. However, the consumption should never exceed 600 mg.

Vitamin C

Pre and Post: Both

Most commonly known supplement to the people is vitamin C which plays a very significant role in reducing your stress. Stress can be due to workload or some other environmental factors; however, it can be controlled by increasing the intake of vitamin C.

The intake of Vitamin C by males should be at least 90 mg per day while women should intake 75 mg per day. Whereas, it should not rise more than 2000 mg per day.

Vitamin B6 and B12

Pre and Post: Both

These produce red blood cell in your body and help to get the maximum amount of energy from food. It is helpful in reducing bad sleep patterns. It is effective in tuning up your body and makes you feel strong during the workout.

The consumption of vitamin B12 should be 2.4 micrograms whereas that of B6 should be 1.3 milligrams per day.

Tart Cherry

Pre and Post: Post

Tart Cherry is helpful in reducing pain and recovering your strength after the workout. Nowadays researchers are working on Tart Cherry supplements and medications and soon we expect to see new products in the market.

BCAA Blend

Pre and Post: Both

Branched-chain Amino acids help in digestion, repairing tissues and ensure their growth. The amino acids are commonly found in the protein sources like eggs and meat.  At least 20 grams of BCAA should be consumed per day.


Mark Wahlberg Supplements – New Chain Of Supplements For Body Builders

Body building since, ages has been a dominated sector for men. The body building process involves rough exercises which can take you to a new level of pain. The more you feel the pain the better you get in the days to come. There are many people who have not made it to the top simply because of the lack of consistency. Consistency is the key to gain results that you want. A person can deny the use of anabolic steroids but, protein shakes cannot be denied. Every body builder uses supplements which are used to promote growth and add more muscles to the body.

Whenever a Hollywood actor makes a debut in the protein industry, there is always a buzz about it. So, this time it is none other than Mark Wahlberg who has introduced his Mark Wahlberg supplements in the market. The protein is considered to be the best in the town with its effective ingredients. There is whey protein which is 100% grass fed isolate whey protein. It will help many to gain the results they want. However, body building if taken as a sport, requires many things which a person needs to keep in mind. Some of them are mentioned below-

Right trainer-

The need of the right trainer is very important. A person can either evolve into a beast or will stay as he is with the help of the trainer only. The basic introduction is beginning with a good personal trainer who has been certified by the designated authorities and is experienced enough to teach.

There are many new gym’s which have opened since, the last decade. The people who are involved in exercising tend to call themselves trainers which is not right. A person should have at least 5 years of experience in order to train people in the best manner possible.

Diet and regular workout-

Before opting for the shortcut which is a protein, a person can opt for regular diet and workout which enhances the muscle growth. Only after implementing these two things on a regular basis a person can ensure that he can take protein. It takes months to come in shape for the protein intake, if anyone recommends the use of protein as soon as you hit the gym; it is not the right way to do it.

Get inspired and make a role model-

There are sensational body builders which have made the most powerful and muscular body of all the time. There are people like Arnold and The Rock which have exceptional body structures. A person can find inspiration in them and start working out with a goal that one day they would reach the same size. However, the growth of the body can vary from individual to individual.

Get the right protein-

Recommended for everyone who has started exercising and has been regular to the gym for about 6 months, whey protein is all you need to kick start the building process. However, if a person has a lot of fat, there are fat cutters which are also available.