The core is your power base for running. Everything moves around this. Following on from the Core Exercises for Runners #1 this 2nd core exercise set focuses on more dynamic moves (box jumps, Jacknife & Medicine ball Sit-ups) as well as advanced static moves (V-sit & side plank). Many of these exercises have variations to increase or decrease the intensity so choose appropriately for your strength level and progress gradually once you have mastered the earlier stages.
V-Sit
(pictured right) is an advanced core exercise with your legs at at approx 45 degrees from the ground and your back no lower then 45 degrees to the ground. This static hold is intense so progress gradually with 3x 20-60s holds. Ensure you keep your back straight & don’t ’round out’. If you can’t maintain the hold or feel pain in your lower back regress to the bent knee or 1 leg version til you increase your strength.
The Jacknife (using a swiss ball or TRX) is another advanced core exercise. Set up in the push up position but with your feet on the ball or in the TRX straps. Keep your torso flat & still and pull your knees in towards your chest. This exercise gets harder the further you go so don’t cheat yourself by only moving 3/4 of the way through your range. One leg variations and side leg lifts also increase intenisty & require movement through additional planes so progress to these as your strength improves.
Box jumps (or Tuck jumps if no box is available) is a dynamic explosive power exercise which
requires string core to maximise your propulsion from the legs. Obviously the intensity can be varied by adjusting the height of the box. Begin with box jumps before progressing to box drops unless you are experienced with Plyometric strength training.
Sit up with Medicine ball throw is another favourite of Steve’s and requires strong rectus ab. strength (your 6-pack muscles). Take the medicine ball down on your chest as you lower back & then as you sit up do a fast chest pass to a partner. Balls of varying weight can increase the intensity. The return pass can also increase the difficulty if you the passes are left or right of centre, requiring increased core control to maintain your posture. Another more advanced variation utlilises overhead passes. Make sure you are building your strength gradually before jumping up to more advanced exercises.
The Side plank has several good alternatives for strong runners. The static hold is challenging and can be modified with a hip movement taking your hips 3/4 of the way to the ground & back up. This begins to simulate the hip movement in a variety or movements (including running). More advanced alternatives include the side plank with leg lift (pictured).
Focus on maintaining a stable pelvis and lifting yor top left with your gluts. You’ll feel the fatigue build up on the side (Glut med).
I’ve recently seen footage of American distance runner Galen Rupp (coached by Alberto Salazar) doing a side plank with a knee lift (or knee tuck) & arm drive mimicking the running motion. It’s a great exercise & indicative of some of the very good strength routines athletes at the Oregon project re doing. I’ll post more about this soon…
For more in our Runners Strength Series click below
Core Exercises for Runners #1 
Glut Exercise for Runners #1
Glut Exercise for Runners #2
Glut Exercise for Runners #3
To join one of our Sydney Running Groups, based in Balmain, Centennial Park, Camperdown & Maroubra contact us for more info.
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