5 of the best core exercises specifically for runners to help strengthen your core, hips, and legs. Run longer, faster, and stronger with decreased risk of injury as you regularly perform these 5 key exercises.
Check out this post in its entirety on my website right here: https://tone-and-tighten.com/best-exercises-for-runners-how-to-train-your-core-for-your-next-race.html
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Most of my runner patients have the misconception that running is sufficient strength training. Because of this, most of them neglect supplementing running with strength training.
Weakness in key muscles can alter mechanics of your run and eventually lead to break down and injury.
So how do you stay strong? What muscles are the most important to train for runners? What areas can you work on to keep you out on the road and out of my clinic?
Today I am sharing my five key exercises to help you run stronger, longer, and injury free.
WHY DO I NEED A STRONG CORE FOR RUNNING?
If you are a runner, you should understand the importance of having a strong core to improve your running technique and endurance, as well as to prevent injuries.
The strength in your limbs for running is linked to the strength in your core. A strong core sets a solid foundation for your body.
A strong core allows your muscles to work together more smoothly in the running motions with your hips, legs, torso, and arms.
Having a strong core also helps you to run faster because each time your foot hits the ground, your strong torso will help you with greater stability, balance, and posture.
Here's the best core exercises for runners to strengthen key running muscles for injury-free, stronger running. These exercises strengthen your chest, back, abdominals, and obliques.
You'll do each exercise 3 times. Try adding these into your training schedule 3 times per week to improve your running.
Plank
- Get into push up position and rest your elbows and forearms on the floor.
- Make sure your body forms a straight line from your head to toe.
- Hold the position.
- 3 times; 30-second holds
Side Plank
- Lay down on one side.
- Lift up with only your elbow and foot touching the ground, creating a straight line through your body.
- Lift with your side muscles and hold.
- 3x 30 seconds on each side
Russian Twist
- Sit on the floor and lean backwards slightly. Elevate your upper body to create a v-shape with your thighs, your back will be 45 degrees off the floor.
- Keep your knees bent and lift your feet off the floor a few inches.
- Twist your torso to the right side, then twist to the left side.
- Hold a weight with both arms for more resistance.
- 10 touches to each side; repeated three times
Single Leg Bridge
- Lay on your back with your knees bent and feet on the floor.
- Straighten one leg.
- Come into the bridge, lifting up with your hips, creating a straight line in your body.
- Lower back to the floor.
- 3 sets of 10 on each leg
Runners
- Start out standing straight.
- Stand on your left food and kick backward with your right foot as far as you can go, don't let it touch the floor.
- Reverse direction.
- 3 sets of 10 on each leg
These exercises should be repeated 3 times per week and supplement your running schedule.