Let's just say that you can't run your best without a strong core, the muscles in your abdominals, lower back, and glutes. These muscles provide stability, power, and endurance that runners need to power up hills, to sprint to the finish, and to keep efficient form, mile after mile.
Core strength is the foundation for all of your movement, no matter what level of running you are doing. I know that when my core is strong, my running just "feels right."
The key is to add moves to your core workout that engage the specific muscles you use while running. The muscles that help to power us to finish fast, reduce pain, and hang in there when we are out for those long runs on the weekends. Also, when all of the muscles involved in running are supported, and the muscles in the hips and trunk work together, you don't get as many injuries and can enjoy running more. YAY!!!
I want to share with you, how your core works for you in different ways out on the road and trail.
Speed- The transverse, rectus abdominis and the lower back are called in to action when you extend your stride or quicken your pace. The stronger and more stable these muscles are, the more force and speed you can generate as you push off the ground.
Uphills- The glutes and lower abs support the pelvis, which connects to the leg muscles that help you climb those hills. If your core is strong you will feel more stability to push for a more powerful ascent. As you swing your leg forward, the hip flexor muscles, such as the rectus femoris, pull on the pelvis. As you push off the ground, the glutes and hamstrings are engaged
Downhills- When you are flying down the hills, you need string gluteal muscles to absorb the impact and to counter the momentum of the forward motion. As fun as it is to zoom and bound down hill, with out a strong core strength to control your movement, your quads and knee joints bear the extra pounding of your body weight. which can cause fatigue, pain and even injury.
Endurance- Let's face it, at the end of a race or long run, we are tired and proper form can suffer. with a strong core we can finish strong and run efficiently, even though we are feeling the effects of fatigue. It is easier to stay upright with a strong lower back, erector spinae and lower abdominals. If your core is weak, it may cause you to alter your gait, leading to (and we've all seen it) the shuffling and slouching which puts too much stress on your hips, knees and shins.
Lateral Movement- Have you ever had to avoid a pothole, suddenly move to the side to turn the corner on a track, or better yet navigate you way down a twisting and undulating trail? Odds are, yes you have. If you core is weak, then you may end up leaning into the movement, which can put excess weight and strain on the joints in your legs and feet.
Now you know, if you didn't already, the muscles that you call on to bound up hills, sprint to the finish, endure long distances, and prevent common running injuries. Here is a 15-minute workout designed to help keep you strong and "in tune".
Here are the key moves, to be done correctly and consistently. At least two sets, right before or after your run, 3 times a week.
Superman
Targets transverse abdominis (deep abs) and erector spinae (lower back).
Start face down on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about 5 inches off of the floor. Hold for 3 counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
*Don't raise your shoulders too much
*Optional: Lift both arms and legs to make it harder
Bridge
Targets the glutes and hamstrings.
Lie face up on the floor, with your knees bent 90 degrees, your feet on the floor until your body forms a straight line from your shoulders to your knees. Hold for 5-10 seconds. Lower to the floor and repeat 10 to 12 times.
*Squeeze your glutes at the top of the movement, and don't let your spine sag.
* Optional: Straighten one leg once your hips are lifted.
Metronome
Target the obliques.
Lie face up on the floor with your knees bent and raised over your hips, with your ankles parallel to the ground, your feet lifted, and your arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible without touching. Return to the center, then move your knees to the right side. Do 10 to 12 reps on each side.
*Make sure not to swing hips or use momentum, start the movement from your core and continue to move slowly from side to side.
*Optional: Keep your legs straight
Plank Lift
Targets transversus abdominis and lower back.
Begin face down on the floor, propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. Hold for 10 seconds. Raise your right leg a few inches, keeping the rest of your body still. Lower and repeat with you left leg.
*Pull in your belly and don't let your hips sag.
*Optional: Extend the time of the exercise. Each time you lift your leg, hold it for 15 to 20 seconds.
Side Plank
Targets obliques, transversus abdominis, lower back, hips, and glutes.
Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on your forearm and the side of the right foot, extend your left arm above your shoulder. Hold this position for 10 to 30 seconds. Switch sides and repeat.
*Keep your hips up: don't let them sag.
*Optional: Support your upper body with your right hand, instead of your forearm.
Now that we are aware of the muscles that we use while we are running, and some of the ways to strengthen them, lets get to work. Shaping, toning and building a strong fast core!
What are some of your favorite ways to train your core?
Are you up for more core workouts posted in the future?
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