Building your core is one of the most important things you do to improve your running form. Although training your core may not be as much fun as going for a 30-minute run, the results will go a long way toward preventing injuries and improving your running economy.
Five Great Core Exercises for Runners
Physiotherapist and runner based in the USA. Dr Scott Carlin explains that there are five basic exercises that all runners should have in their strength training routine to add more control to their running movement. Carlin says that doing these exercises once or twice a week can help you run more efficiently and avoid injury so you can get the most out of every race.
1) Striped dead bug 3×10-15/side
Easier: No band, no weight
More difficult: Try using a heavier band and add more weight
2) Side Plank Crunch 3×10-15/side
Easy: no creak
More difficult: Put an exercise band around your feet
Remember to keep your shin off the ground and bring your knee up to your elbow.
3) Plank with alternating leg raises 3×30-60 sec.
Easy: No band or leg lift
More difficult: put weight on your back
Keep your legs in a straight motion and your hips square to engage your core.
4) High Plank Drag 3×10-15 reps/side
Easy: No weight or drag
More difficult: Try to use a heavier weight
Remember to stay long and keep your back straight and hips square.
5) Straight Leg Dead Bug 3×10-15 reps/side
Easy: bend your knees
More difficult: Hold weights in your hands
Try to push your lower back into the floor to keep your core engaged. Make sure you spend a lot of time with your arms and legs fully extended.
!function(f,b,e,v,n,t,s)
{if(f.fbq)return;n=f.fbq=function(){n.callMethod?
n.callMethod.apply(n,arguments):n.queue.push(arguments)};
if(!f._fbq)f._fbq=n;n.push=n;n.loaded=!0;n.version=’2.0′;
n.queue=[];t=b.createElement(e);t.async=!0;
t.src=v;s=b.getElementsByTagName(e)[0];
s.parentNode.insertBefore(t,s)}(window, document,’script’,
‘https://connect.facebook.net/en_US/fbevents.js’);
fbq(‘init’, ‘671852823336666’);
fbq(‘track’, ‘PageView’);
