I was introduced to the "The Dozen" in the winter of 2012 by my favorite Oregon running family. I love this set of core exercises for its efficient targeting of core muscle groups, and because no gym equipment is required! You can do this on a grass field, in your hotel room, or really anywhere you can lay on a flat surface. This blog has become one of Oiselle's "greatest hits" since we published it in 2013. Do The Dozen (or "The Dirty Dozen" as it has come to be known) 3 times/ week for best results, as an adjunct to your running or other sports, and you will help protect against injury. Hear from The Dozen's creator.
Whether you’re deep into your marathon training or you’re just lacing back up for fall, now’s the time to get strong for the miles ahead. Your core — the engine for your extremities — is the best place to start. When it comes to core work, avoid crunches, which simply reinforce the flopped-forward posture you’ve been cultivating all day long while sitting. Instead, opt for moves that not only activate your core from the inside out, but also build total body strength and increase stability in key areas like your hips and upper back.