The Best Core Exercises For Runners
When it comes to the best core exercises for runners there are almost endless possibilities it depends on what stage the athlete is at with their core training program.
The core muscles have two functions;
It is the lack of stabilization core training that leads to many injuries in runners, and is what draws me to the conclusion that the best core exercises runners can be doing are stabilization core exercises.
What Are Stabilization Exercises? The goal with stabilization exercises is to improve the stability of your lower back and pelvis providing a stable base from which your body can produce movement.
Improving stability in your lower back revolves around your ability to prevent certain movements.
These movements are flexion (rounding of your back) and extension (arching of your back).
My top three exercises are; The hollow hold will be the exercise you probably haven't heard of before.
This is a great exercise that gymnastic coaches teach new gymnasts when they start training.
This exercise helps increase core strength and prevent extension in your lower back as you must press your back down in the floor and not allow the pull of your legs to cause your lower back to arch.
2.
Front Plank The front plank is a common exercise performed by many people.
However, it is often performed poorly.
Whether that is due to people not activating their abs or forgetting to squeeze their glutes 9 times out of 10 athletes will have an excessive arch in their lower backs and far from optimal contraction and activation of their abdominals.
3.
Side Plank The side plank is also an exercise that many people know about but very few people do.
Because there is no "burn" in the abs from side planks compared to crunches athletes commonly dismiss this exercise for a sit up or crunch.
DONT allow yourself to fall in to this trap! Side planks are a vital exercise for any core strength program.
Sport doesn't happen in 2D it involves 3 dimensional movement from muscles and sticking to front planks, sit ups, crunches or any other exercise that is done either on your back or on your front will result in far from optimal sport specific core conditioning.
These three exercises help the body to build a strong foundation from which all other core exercises are based.
Before you can produce movement your body must first learn how to resist and prevent certain movements and these three exercises are THE place to start.
Try to complete this format with the exercises.
Once you can complete 3 sets you are ready to move on to harder exercises.
Complete each exercise for 6 reps of 10 second hold, 5 seconds rest.
After your sixth rep take a 30 second rest and then move on to the next exercise.
Cycle your way through this workout until you have completed 3 rounds of each exercise.
IT'S HARDER THAN YOU THINK!
The core muscles have two functions;
- Stabilize the lower back and pelvis to provide the body with a stable platform from which it can produce force.
- Produce movement (running speed).
It is the lack of stabilization core training that leads to many injuries in runners, and is what draws me to the conclusion that the best core exercises runners can be doing are stabilization core exercises.
What Are Stabilization Exercises? The goal with stabilization exercises is to improve the stability of your lower back and pelvis providing a stable base from which your body can produce movement.
Improving stability in your lower back revolves around your ability to prevent certain movements.
These movements are flexion (rounding of your back) and extension (arching of your back).
My top three exercises are; The hollow hold will be the exercise you probably haven't heard of before.
This is a great exercise that gymnastic coaches teach new gymnasts when they start training.
This exercise helps increase core strength and prevent extension in your lower back as you must press your back down in the floor and not allow the pull of your legs to cause your lower back to arch.
2.
Front Plank The front plank is a common exercise performed by many people.
However, it is often performed poorly.
Whether that is due to people not activating their abs or forgetting to squeeze their glutes 9 times out of 10 athletes will have an excessive arch in their lower backs and far from optimal contraction and activation of their abdominals.
3.
Side Plank The side plank is also an exercise that many people know about but very few people do.
Because there is no "burn" in the abs from side planks compared to crunches athletes commonly dismiss this exercise for a sit up or crunch.
DONT allow yourself to fall in to this trap! Side planks are a vital exercise for any core strength program.
Sport doesn't happen in 2D it involves 3 dimensional movement from muscles and sticking to front planks, sit ups, crunches or any other exercise that is done either on your back or on your front will result in far from optimal sport specific core conditioning.
These three exercises help the body to build a strong foundation from which all other core exercises are based.
Before you can produce movement your body must first learn how to resist and prevent certain movements and these three exercises are THE place to start.
Try to complete this format with the exercises.
Once you can complete 3 sets you are ready to move on to harder exercises.
Complete each exercise for 6 reps of 10 second hold, 5 seconds rest.
After your sixth rep take a 30 second rest and then move on to the next exercise.
Cycle your way through this workout until you have completed 3 rounds of each exercise.
IT'S HARDER THAN YOU THINK!
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