Core Workouts for Runners
Having a strong core is a key part of any runner's training plan. This means more than just having strong abdominal muscles. It extends to your lower back and gluteal muscles, specifically your gluteus minimus. These muscles are key focus areas for runners, because they provide stability, power and endurance. If your core is weak, you are more prone to injury and developing imbalances in your running, such as overstriding, understriding or a pelvis that swings from side to side.
How does a strong core help runners?
The core is comprised of the rectus abdominis (the six-pack muscles), the transverse abdominal muscles (deep abs), the obliques (side abs), erector spinae (lower back muscles) and the gluteal muscles (your butt). Strong and stable transversus and rectus abdominis muscles help you generate more force and speed as you push off the ground, making you a faster runner. Strong glutes provide power and stability to push you up hills. They also provide support and absorb the impact on the downhills. Strong erector spinae muscles help give you proper posture and ease back, hip and hamstring pain. Strong obliques help support your torso and maintain proper form over long distances. They also help you move laterally while passing a runner in a race or dodging those pesky tourists on your favorite run.
The workout
The core series below is designed to hit the target areas I just outlined. Do these exercises every day for a week, and you'll feel the difference in your posture, leg turnover and hips when you run. To feel the maximum benefit from these exercises, do one set of each before every run. Overall, incorporate core work into your regular training at least three times a week.
Plank and side plank series : This series strengthen the transverse abdominals, the obliques and (as an added bonus) the shoulders. Aim for two minutes: 30 seconds of forearm plank, 30 seconds of side plank on your right side, 30 second of forearm plank and 30 seconds of side plank on your left side. Focus on keeping your shoulders and hips in a straight line.
Supermans : This exercise strengthens the erector spinae muscles, which will help keep your hips stable and ease common running pains in the back, hips and hamstrings. Start off with single leg and arms Supermans, and then progress to the full movement as you build strength. Aim for 30 seconds total, and hold each side for two to three seconds.
Seated Oblique Twist: This movement strengthens the oblique muscles. Aim for 20 seconds on each side to start. Keep your feet on the ground if you feel this movement in your hip flexors as opposed to your abs.
Bridge walks . This exercise strengthens the glutes, lower abdominals and hamstrings. Focus on keeping your hips stable and knees in line with each other. Aim for 30 seconds total.
Meghan Reynolds, a USATF-Certified Running Coach, NASM-Certified Personal Trainer and Yoga Instructor, is a runner, yogi and fitness enthusiast. After working in the business world for years, she decided to make fitness a full time job and founded Hot Bird Running, a run coaching business, in May 2011. She has run 11 marathons, numerous half marathons and sprint triathlons. In addition to coaching runners, Meghan is a yoga instructor. She received her 200-hour level certification in 2004. Her yoga teachings focus on alignment and creating space in the body, which she finds vital for runners and athletes whose repetitive motions create blocks and stress in the body. Meghan credits her running accomplishments over the last 6 years to her dedication to cross-training, yoga and allowing herself and her body to recover properly after her rigorous running schedules. Find her on Twitter and Google+.
