Prepping for your first run

There's a run for everything. There are runs for the environment, for health causes, and runs to raise funds. But perhaps one of the most encouraging reasons to run is  to achieve abs—the stomach muscles that are a valuable part of your core.

Your core, in turn, is your torso area—apart from the aforementioned abdominal muscles, it also includes the muscles around the pelvis and the back muscles. It's important to have a strong core: think of it as an anchor that will give you better balance and stability.

So how do you strengthen your core?

While there are many exercises out there that target the abs and other parts of the core, trainers everywhere say that no amount of crunches can substitute for a good cardio. So get out your running shoes: GMA News Online talked to an expert about how to prepare for your first run.

1. Run to strengthen your core/strengthen your core to run

According to Fitness First trainer Clo-Ann Dollentas, you have to build strength in your muscles first before you work on endurance. "Stability, strength, then endurance," she said.

"Kasi if ayaw mo mag-core [exercises], gusto mo tatakbo ka lang, it's not gonna work, lalo na pag long run, kasi mapapagod ka. Ang magdadala sa iyo ay iyong muscles sa katawan mo. 'Yung core."

2. Everything starts from the core

Most people go for situps to strengthen the core. Other workouts that focus on balance and help work one's core include medicine ball exercises, kettlebell workouts and deadlifts.

Core strength can also be achieved through cross training. Sports like badminton, basketball, and swimming all activate the core muscles during activity. Even those who have taken up mountain climbing/trekking also benefit from working on their core in the process.

3. Engage your limbs

After the core, work on your legs and arms.

"For the legs, we do squats, lunges, and calf raises," said Dollentas.

She stressed that arms are an important part of the process, too.

"May upper body [exercises], kasi nagsi-swing ka e. Kailangan yung arms din gumagalaw. Dapat natural yung swing. If you don't swing your arms, mahihirapan ka din," she said.

Basic body weights and rowing machines can help build stronger arms.

4. Use your training time wisely

You don't have to work out all day, and you shouldn't. "The maximum is two hours of training," said Dollentas. "If you go beyond that, that's muscle wasting."

In an hour's workout, you can have 45 minutes of resistance, she added. "After that, you can proceed to endurance training."

5. Distribute the mileage

Don't do everything all at once, especially if you're a beginner. "If you're training for a 21-kilometer run, you have to distribute it," said Dollentas.

"Hindi isang araw, 21k ang itatakbo mo. If you want to run 10k and you work out three times a week,  you have to split the 10k into your three workouts."

In the end, runners have to constantly remember that running is a full-body workout, and those who dare to challenge themselves are only as strong as their weakest spots. And having a strong core will carry them through.

"Sometimes when their legs give out, it's the core that brings them to the finish line," Dollentas said. — BM, GMA News