Core power to you
Just chalking up kilometres will not make you a better walker or runner. Core conditioning through simple bodyweight exercises help work the various muscle groups that stabilise the trunk. This will make you less prone to injuries and will improve your ability to maintain good form.
Try this circuit from walking coach Freeman Lee Ping-chiu twice a week, for 20 to 30 minutes each time. Do 20 reps for each exercise, unless otherwise stated.
Crunch
Works: upper abdominals
Keep lower back pressed to the ground, hands crossed in front of chest. Exhale, contract abs and lift head and shoulders off the ground.
Swan dive
Works: back
Lie on stomach. Place hands below chest. Lift upper body from the hips. Tighten abs, squeeze shoulder blades together, hold for two counts.
Outer thigh lift
Works: hip, outer thigh (abductor)
Lie on side, with body aligned on same plane, using the forearm for support. Pull in abs for stability. Exhale, lift upper leg up and out from hip socket for two counts. Inhale and lower for four counts to start position. Repeat with other leg.
Inner thigh lift
Works: inner thigh (adductor)
Lie on side, with start position similar to previous exercise, but with upper leg bent and crossed over the bottom leg, with foot flat on floor. Inhale, lift bottom leg, concentrating on pressing up. Exhale, lower to start position. Repeat with other leg.
Plank
Works: deep abdominals (transversus abdominis)
Lie face down in push-up position, using forearms for support, elbows directly under shoulders. Relax shoulders and tuck chin in. Tighten stomach, hold for 30-60 seconds.
Side plank
Works: obliques
Lie on side. Lift body off the ground, using bottom forearm and the side of the bottom foot for support. Contract abs and relax shoulders. Hold for 30-60 seconds.
Push-up
Works: chest, triceps, shoulders
Lie face down with hands at shoulder level, palms flat on floor and slightly wider than shoulder-width apart. Keep feet together. Exhale, straighten arms and push body off the ground without arching the back. Inhale, lower body.
Lunge
Works: butt, quadriceps (front thigh) and hamstring (back thigh)
Slowly step forward with either leg until the shinbone is perpendicular to the ground. Let back leg lower until the knee gently touches the ground. Draw belly button in and keep upper body erect. Return slowly to pre-descent position. Repeat with other leg.
Taking it one step at a time
Week 4
Mon Walk an easy 30 min
Tues Core training
Wed Power walk 30 min
Thurs Core training
Fri Walk an easy 30 min
Sat Rest
Sun Power walk 30 min
Training tip
In hot, sunny weather, wear sunscreen, sunglasses (to relax your facial muscles), and a visor or cap to keep the sun off your face. Keep hydrated at all times.
