6 Effective Daily Core Exercises for Runners
Core exercises for runners
There is a really strong correlation between 'the amount you run' and 'how much you hate stretching', and for some reason, along with stretching, runners neglect the benefits of a good strong core. Even the runners who know about the great benefits of a strong core are often not enthusiastic when they hear someone suggest they do some specific core exercises for runners.
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Core workouts have a reputation for being a hard, gruelling, time-consuming endeavour.
The core routine I am going to detail in this blog will be one that can be used 4-7 times a week, takes 5-10 minutes max, and won't be too much effort. I know what you're thinking "Surely this routine can't be that effective then".
However, it is very effective, this is due to the exercises activating the core well through different movements, the fact that you can do these exercises often, and because these exercises are specific to runners to help improve your running form.
Why is core strength important for runners?
There are many reasons why great runners and sprinters put a lot of focus on their core work. By improving their core strength runners become more economical whilst running (according to a study done on the effects of 8 weeks of core training). This means runners waste less energy, run faster, and have a better kick at the end of a race. This happens because having a stronger core provides more stability meaning your torso will twist less. When your torso starts to twist, your legs move less efficiently and straightforwardly. This leads to the wrong muscles activating and overcompensating.
Keeping our posture in a good upright position prevents injuries by activating the right muscles for running and keeping us aligned.
Benefits of core exercises for runners:
Decreased risk of injuries
Improved speed
Improved form
Improved kick
Improved endurance
Decreased pain in the lower back
Check out this blog from 'WeRun': Why Core Strength is Important for Runners.
How should runners train their core?
One common mistake that most runners make when they train core is purely training their abs. Your core is made up of your abdominals, obliques, lower back, transverse abdominals, pelvic floor muscles, hip flexors, and glutes.
Most runners believe you must set aside 30 minutes three times a week to put yourself in immense pain. If you aren't holding your stomach as hard as you're holding back tears, then the mission isn't complete. However, this isn't the way it has to be.
When I was running at a reasonably high level, I had 2 separate core sessions, which had to separate desired outcomes.
1 was my daily core routine. This wasn't too hard and focused on isolated movements where the movements were simple and only trained the core.
The other core routine was one I would add at the end of my running-specific gym workouts. This routine would focus more on integrated movements and is a proper core burner.
There is no one correct way to train your core. The elite amongst us may train core 6-7 days per week with 3 hardcore sessions. Some runners prefer to train core by just having hard workouts at the end of their gym sessions.
The following routine will still give you most of the benefits of a "hard" core routine, however, these exercises are easier and can also be used for your pre-run activations. What pre-run activations do is get your muscles ready to run. By having these exercises in your pre-run routine, you can reap the benefits of a strong core from day 1.
If you want a hard core routine that can be done 2-4 times a week, then click here: 6 Gym Ball Exercises for Runners.
6 core exercises for runners
These exercises can be done as often as once a day and work best as pre-run activations (just before you leave the house to go for a run).
Adjust the amount of reps you do based on your level of experience with core exercises. These exercises don't require equipment, but some are better with the right equipment.
If you plan to do these exercises daily or as pre-run activations, then stick to the recommended beginner or intermediate versions.
Pre-run activations should aim to activate the optimal muscles for running so that they are the ones working when you are running. Pre-run activations help us to run faster, improve our form, and decrease our risk of injury.
For the other half of the exercises I recommend for pre-run activations, click here: Hip and Glute Activations.
Glute bridge (6-12 reps)
Glute Maximus
Glute Medius
Obliques
Abdominals
Back
Beginner:
Have both feet on the ground
Hold for 2 seconds at the top
Intermediate:
Have one foot on the ground
Hold for 3-4 seconds at the top
Advanced:
Have one foot on an exercise ball
Hold for 5 seconds at the top
Mountain Climbers (20-60 reps)
Abdominals
Glutes
Hamstrings
Hip flexors
Triceps
Shoulders
Beginner:
Have your hands leaning on something 1-3 feet in the air
Bring your knees up and forward
Intermediate:
Start at the top of a push-up position
Push your knees forward to your chest
Advanced:
Have your forearms resting on an exercise ball
Bring your knees up to touch the ball
Back extensions (8-12 reps)
Posterior chain (back, glutes, hamstrings, and calves). However, back extensions mainly work your lower back.
Beginner:
Start lying down on the floor (preferably a yoga matt)
Bring your chest off the floor and lower yourself back down
Intermediate:
Start with your stomach on an exercise ball
Bring your chest off the ball and return to the starting position
Advanced:
Start with your stomach on an exercise ball
Bring your chest off the exercise ball, hold for 5 seconds, then return to the starting position
Windscreen wipers (12-20 reps)
Abdominals
Obliques
Hip flexors
Glutes
Beginner:
Lay on your back with your knees bent at a 90-degree angle and your arms spread out to the side of you for balance
Twist your lower body to one side until your legs nearly reach the floor, and use your core to bring your legs back to the start position. Repeat for the opposite side.
Intermediate:
Place a medicine ball between your thighs, keeping your knees bent at a 90-degree angle, twist your lower body until your legs nearly reach the floor, and use your core to bring your legs back to the start position. Repeat for the opposite side.
Advanced:
Place an exercise ball between your calves, keeping your legs fully straight pointing in the air. Twist your body until the ball nearly touches the floor, and use your core to return to the start position. Repeat for the opposite side.
Heel touches (20-60 reps)
Obliques
Abdominals
Intercostal muscles
Glutes
Back
Beginner:
Lying on your back, have your heels close to your bum, and keep your arms straight. Reach for your right heel with your right hand. Return to the start position and repeat for the opposite side.
Intermediate:
Slide your feet down until your knees are at a more than 45-degree angle. Keeping your arms straight, reach your right hand down to your right heel, then return to the starting position and repeat for the opposite side.
Advanced:
Lying on your back, have your feet off the ground by 10-30 centimetres, and keep your arms straight. Reach your right hand down just past your right pocket, return to the start position, and repeat for the opposite side.
Side planks (15-60 seconds each side)
Obliques
Glutes
Hips
Shoulders
Triceps
Hamstrings
Lower back
Beginner:
Lying on your side, rest one foot on top of the other. Raise yourself up until your body is completely straight. Hold this position for the amount of time which you decided before the rep. Then lower yourself back down and repeat for the opposite side.
Intermediate:
Lying on your side, have one foot on the ground and the other hovering 10-20 centimetres above it. Raise yourself up until your body is completely straight. Hold this position for the amount of time which you decided before the rep. Then lower yourself back down and repeat for the opposite side.
Advanced:
Lying on your side, have one foot on a bosu-ball and the other hovering 10-20 centimetres above it. Raise yourself up until your body is completely straight. Hold this position for the amount of time which you decided before the rep. Then lower yourself back down and repeat for the opposite side.
You may also like: Benefits of Ab-Rollers and How to Use One.
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