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30 Day Core Challenge | Abs, Glutes and Hips

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As runners we know that working our hips, glutes and abs is key to remaining injury free.  But figuring out exactly when and how to do that can be A LOT. This 30 Day Core Challenge will help give you the exact workouts to do, making it a part of your routine!

The Secret to Running Injury Free…

Why not just do a plank a day?!

Because that won’t make you a better runner and it won’t work all the muscles in your core for that whittled middle so many desire. No, no, we need a great core challenge for beginners to help us make changes.

10 minutes.

That’s it.

You absolutely have 10 minutes to create a more injury proof body and as a bonus sculpt some definition in that midsection!

10 Minutes a Day to Core Power

  • Stop saving tons of routines that you done once and forget
  • Stop trying to figure out how to make it part of your routine
  • Follow the calendar of workouts
  • Get support from our Virtual Run Club
  • Get bonus runner strength training workouts and access to the Better Runner Blueprint

Each day you’ll get an exact description of what to do that’s been put together from my decade of coaching and nearly two decades of running 1600+ miles a year.

Once this program is stand alone in the future it will be $59, so you get it PLUS the Virtual Run Club for $15.99/month right now!

JOIN NOW! →

We start the Challenge as a group on March 1st – all workouts will be available that day and we’ll kick off the program with a LIVE chat in the group to answer all your questions.

But more FAQ below.

30 Day Core Challenge

A 10 minute core workout for runners is all you need to start building strength and make progress.

What to expect in the 30 Day Core Challenge:

Currently this is only be offered as part of the Virtual Run Club. This allows me to answer questions and make sure it’s tip top before sending folks off on their own to do it.

Get started by March 1!

  • 30 Day Calendar outlining exactly what to do
  • 10 minute workouts
  • 5 Ab focused workout videos
  • 2 hip stretch focused videos and 2 mobility focused workouts
  • 2 hip strength and 2 glute strength videos
  • LIVE Q&A with me each Thursday – Answering your questions and starting to talk half marathon training
  • LIVE with Coach Cortney Berling Dietitian –  Fueling our bodies for success
  • Strength Workout videos from Coach Kaitlyn and Coach Laura
  • Group accountability and support

In the early days of this website (2008-2010), every month I selected a 30 day challenge to help me create new habits. Overtime that grew and they became challenges that hundreds of runners started participating in as well!

Why we want to work our core?

99% of runners who end up in physical therapy with an injury hear the words “Weak hips” or “inactive glutes”.

This is our chance to fix those issues before they start and prevent knee pain, low back pain, hip pain and ankle issues!

What happens after March?

And of course the club doesn’t stop in March, if you stay with us we’re going to keep rolling with nutrition, low heart rate and starting to focus on strength training for runners along with a group half marathon focus.

  1. Yes the group is an ongoing monthly fee.
  2. The Core Challenge is currently ONLY available inside the group
  3. Videos are accessible via the Thinkific platform where you register and the course is hosted
  4. Videos can be watched in any order on any day if you need to move things around
  5. You can cancel your membership at anytime, you aren’t locked in for a set number of months

April
– Continuing to build on nutrition
– Continue half marathon training as a group
– Incorporating more strength training workout videos and guides

May
– Diving in to running form
– Drills to improve speed and footwork

JOIN NOW! →

What People are Saying About Virtual Run Club

People hitting PR’s, feeling stronger, finding support and motivation in a time when we might be struggling.

Vritual Run Club Testimonialgroup half marathon

 

COMMON RUN CLUB FAQS

After talking on IG Stories about Virtual Run Club you had a lot of awesome questions! Instead of sending out individual messages, I thought it was better to answer them for everyone because someone else is probably wondering too!

What if I am not currently running?
There is no specific running plan that anyone must follow in the group. Instead, this is a place to get answers, find motivation and hopefully help you build back stronger (especially when we bring in experts like Physical Therapists so you can ask questions!).

Are Training Plans Provided?

Customized training plans are part of our personalized coaching options, inside the group it’s a lot more about helping you maximize your training. Inside the group you will have access to some of our standard plans for 5K, 10, Half marathon!

Are there guys in the group?
Yes indeed! While we do have more females than males, we’re continually getting more gentleman to join us because the tactics of training really aren’t gender specific!

Do I need a FB Account?
You can access the course without one, but all the discussions and talks with coaches do happen on our Private Facebook Group.

We definitely have members who have a FB account just to join us there, so you don’t have to make it a public account. I have tested other group chats in the past and this one just works most universally.

Will I be charged monthly?
Yes. It’s a monthly fee to remain in the group with access to all the coaches, experts and guides. However, you are free to cancel at anytime.

Our running community is about so much more than just race day. We have a bond that others may never quite understand and now is our chance to help support each other when we can’t do it through high fives.

JOIN NOW! →

Who’s Running this Show?

Pun fully intended because I love them! If you’re new around here, I’m Amanda Brooks.

Certified running coach and personal trainer since 2012.

Author of thousands of articles about running and the book Run To The Finish, as well as a long time runner myself having covered over 26,000 miles.

I believe in researching everything and staying up to date on the latest information to ensure that you have it too! The 4 additional coaches in the group have been coaching for years, one is an RD, another is an Ultra queen and the other has been training people in person for years.

It’s a combo of resources to answer all your questions.

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I hope you’ll come along for the ride with us because we always achieve more together than alone.

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishrunning coach

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5 Secrets to Improve Your RUn

Start Making Quick Progress on Your Goals (I swear it's easy) no matter your current fitness level. The tips I share with the runners I coach.

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Welcome!!

Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
SHARE THE ONE that resonates most with you. 🏃‍♀️🏃🏾🏃🏽‍♂️
 
It’s true, I’ll never stop talking about the warm up 😂. But right now the idea that running is HOPEFUL really strikes a chord.💜
 
We show up mile after mile always looking to what’s ahead and what’s possible.
 
Which one hits home for you?
.
.
.
#runningmotivation #runninginspiration #medalmonday #fitnessmemes #runningmemes #runningquotes #runnerslife #runnerlife
AVOID HITTING THE WALL (save this and review befor AVOID HITTING THE WALL (save this and review before races) -AKA  Bonking. UK friends giggle at that, but it’s a term just like fartlek.
.
It’s that painful moment when your mind tells your legs to stop and it feels like there’s nothing you can do to turn the tides. It leaves emotional scars!🥵
 
WHAT TO DO!
1️⃣Train differently - seems obvious, but consistent training that follows a plan which progressively and smartly builds your miles and strength and speed...ya it works.
 
2️⃣Fuel, fuel, fuel - force yourself to eat before races and long runs even if not hungry.
.
Starting fueling sooner than you think you need to and keep doing it. During races your body is running on more carbs and needs that steady flow of energy. 
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🧠 Your brain functions on CARBS, stop depriving it or it will tell you to stop running. If food while running is an issue for you, checkout something like @genucan.
 
3️⃣Pacing - Stop going out too fast because you’re excited, it absolutely catches up to you. Ideal is even pacing start to finish.
 
4️⃣Pay attention to your brain. @fitzgerald.matt in How Bad Do You Want it does a great job of showing how the brain can limit performance if you don’t know what’s happening up there.
 
5️⃣Recover better - Stop over training and give your body tools to help it destress from all the work...the best one is SLEEP. I also love @resiliencecbd to help with nerves prior to a race and quality sleep during training.
 
❓❓Helpful?? Have more race day questions?? Or an epic story of hitting the wall?? I wanna know.❓❓
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.
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Thanks to @moxie82co for capturing this weird moment, it worked great for this post.
HIT THOSE HIPS!!! I’ve given you a couple hip mo HIT THOSE HIPS!!! I’ve given you a couple hip mobility workouts, now we add strength!
//
🥳For the next 30 days in the Virtual Run Club we’ll be going hard on all the pre-hab work for hips, glutes and abs. Because running isn’t just about the miles.
//
That’s one of the reasons I’ve been consistently doing @insidetracker bloodwork since 2015.
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It’s helped me identify low Vitamin D causing fatigue or catch my wayyy high cortisol to embrace easy runs as key part of the process.
📌 (Save this post because the last screen has a 25% off discount code and you can get free access to the 30 Day March Challenge.)
👉LINK IN BIO FOR BOTH
✅✅✅✅
3 CORE MOVES
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You can use these as a progression or do all three, they’ll target the hips, glutes and core in different ways with each variation.
 
Aim for 15 reps prior to a run or do multiple rounds as part of a workout!
 
1️⃣Side Plank Kneeling Hip Raise - Really focus on your core engaging to raise up and keeping your elbow under your shoulder.
 
2️⃣Side Plank Kneeling Leg Raise - Again core should be tight to keep hips lifted, not sagging towards the ground. Then focus on your hip and glute to raise the top leg.
 
3️⃣Straight Leg Side Plank Leg Raise - Engage the core to keep hips high and press the bottom foot in to the ground to really engage your glutes. Slow and steady to remain stable while raising and lowering top leg.
❓❓❓❓
Talk to me!!!
Who’s in for 10 min a day in March?
Who’s gotten blood work to improve their health?
Who’s excited it’s almost spring?
👉👉Me to all 3! And more info in stories!
 
 
 
#runtothefinish #insidetrackerpartner
RUN DAYS ARE THE BEST DAYS😊 I had training tips RUN DAYS ARE THE BEST DAYS😊 I had training tips planned to share today, but really just wanted to say I hope you get in some miles today and they make you smile.
 
Let go of the pace.
Let go of the distance.
Let go of HR for a day.
Just run.
We GET to.
 
Where in the world are you running today?
.
I’ll be embracing one warm day before snow here in Boulder, CO.
EMOJI POLL: Round or no? ⏰ give me whole numbers EMOJI POLL: Round or no?
⏰ give me whole numbers
👍wherever I stop, it stops
🙃I don’t use no stinking watch
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THAT’S A LIE 😂. I can’t do it. I need the round number and when I get that close to a whole number...I need it!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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