Core Exercses for Runners #1 – Runners Strength Series

Our next feature in the Runners Strength Series is all about the core. It interacts with the muscles of the trunk & the pelvic stabilisers we’ve been speaking about in the 3 Glut Exercises for Runners blogs so far. Core Strength is essential to maximize running efficiency and your ability to for speed & distance running. A strong trunk will improve efficiency by limiting lateral movement during your stride pattern. More energy will be diverted to forward momentum and therefore increasing your speed and endurance.

Posture: A strong core will aid runners allowing your body alignment to be slightly forward of the hips, whilst staying tall. This is especially needed during any acceleration phase or hill running. Any excess forward slouching due to poor posture or fatigue will only place more pressure on the diaphragm and decrease your performance. Good posture and stability promotes better balance whilst running. We all have our preferred methods of running but no matter if it is running the bend of a 200m sprint race or running an off-road adventure race balance is an imperative factor enhanced by a sturdy core.

Increase power output: A strong core will generate greater power output in your limbs whilst preventing lateral movement.. The greater the muscle recruitment and coordination of the body the more strength we can generate. We can train the body to act more powerfully by training the core and interacting muscle groups to generate strength in a shorter period of time. Especially important for sprint athletes who wish to improve plyometric exercises, block starts and maximising power of your stride with minimal contact time with the ground.

Stability is a primary function of the core so static exercises are quite effective. This first Core Exercise article focus on primarily static exercises while #2 will have more dynamic movements. A mixture of the two will provide a challenging core stability workout that will be functional and specific to improving muscle cohesion needed for running.

Core Hold

From a seated position lean back only marginally whilst elevating your feet a few inches off the ground. Don’t lean back too far as you want to simulate good posture and body position needed for effective running which is a slightly forward lean from the hips. Start with 20 second holds with 30 second recovery and repeat 3 to 4 times.

Core Scissors

A more advanced variation on the core hold with alternate leg lifts from just above the ground up to about 30 degrees. Move slowly & with control maintaining your strong body position from the core hold. Start with 10 slow scissors & gradually increase as you become stronger. If you find your lower back is becoming sore regress to an easier move & only attempt these where your core strength has improved.

Russian twists – Feet on ground

From a seated position on the floor, lean back to a 45’ angle with a medicine ball or dumbbell. Maintain this body position, whilst rotating the weight across your body and down to the ground (beside your hip) and return across the front of your body towards the other side of your hip. To increase the difficulty to an intermediate level you may produce this same exercise with your feet elevated in the core hold position (see above). Start of with 20 twists with 30 seconds recovery and 3 sets. Increase your twists and reps as core strength increases.

Slow mountain climbers

Set up in the straight arm plank or push up position. Slowly lift 1 foot off the ground & bring your knee up towards your elbow. Touch your elbow if possible & then repeat on the other leg. As well as these straight leg lifts do a diagonal lift taking your right knee to your left elbow (& vice versa). Start with 5 rounds of the 4 moves and increase as you become stronger. 5 rounds should take you aprox. 40-45secs. Remember to go slowly as it is the time your muscle is activated which is key (not he number of reps).

Plank

From a push-up position, or on your forearms, toes curled under, shoulders directly over your elbows, and then pull your belly button in towards your spine and hold this position for 30-90 seconds. Rest for 20 seconds and repeat 2 to 4 times. You can increase the holds and reduce the recovery period as you progress. For more challenging plank variations lift 1 leg & alternate the leg lifts.