Always Putting Off Core for "Later" And Never Getting It Done?

As an online coach, I can’t be there to make sure my athletes do their core/strength whenever it’s on the schedule, and it comes up as the most common thing to get dropped. Why is this? Because we’re all super busy.

It doesn’t have to be that way. I can fit in 80-100 miles a week PLUS a full-time job PLUS cooking and cleaning for a family of 4 PLUS whatever else comes up while still getting the core and strength work done.

For me, fitting core in has to happen right after a run or it's not going to happen at all. Once you make the transition out of training mode and into work mode, there's no good way to go back.

Also, you get the most benefit from the exercises when you have warm and activated muscles, so you're better off doing them after a run or a warm-up. It's helpful to get the equipment needed for the core routine (yoga mat, resistance band, stretching rope, medicine ball, etc) laid out before the run so I have to clean everything up regardless of whether or not I follow through.

The key thing is this: Block the time you need for the entirety of the fitness routine (run, core, post-workout calories, shower) off on your calendar for each day of the week. So, MWF might be 90-120 minutes if you have a shorter run + core. Tu/Th might be about the same since you are running a bit more but you don't have core scheduled.

Another thing that works for me is to add core/stretching/foam rolling as a task on my to-do list for the day. I complete a list at the end of each day for the following day. And I stick to it - things on the list are priorities, and it's always rewarding to check off each thing.

Here is how my routine goes: I know I need to get the kids squared away with breakfast before running. So, for an easy run day I have 8:00-10:00 blocked off. That generally gives me time to run up to 90 minutes, plus 2 sets of a core routine, plus 5 minutes for active-isolated stretching, then a quick shower or clothes change (if I am going to run again in the afternoon).

By the time I sit down to work, I generally have 4 things checked off already: run, core, stretch, shower (yes, it's a task I add...because it takes more than just a few minutes). It feels great to sit down and check off a large chunk of my list before I even start working!

It generally takes about 10-14 days of focused self-monitoring to turn something into a repeatable habit. Simply commit to 1 change, scheduling the FULL amount of time needed for all activities, then utilize all of that time each day for 2 weeks, you will have the core routine turned into a repeatable fitness habit.