We all know that every runner wants to improve their running skills by just running. But this doesn’t mean you can skip your strength training and only run.
Your core is the foundation for all movement; it helps you to perform your everyday movement. If you were to train to become a runner, it is crucial for you to build your core muscles to elevate your run to the next level.
It is important for you to know that working your core muscles can also help to gain hamstrings, glutes, hips, lower back and oblique muscles. It gives you the balance and strength to prevent running injuries and maintain your running performance level.
To be an efficient runner, you need to plan and perform these exercises two to three times a week for optimal results.
Plank
- Place your hands directly under your shoulders as if you are doing a push-up.
- Squeeze your glutes and ground your toes (be sure you are not hyperextending or lock your knees) to stabilize your body.
- Engage your core and neutralize your spine and neck to make sure your head is aligned with your back.
- Hold this position for 30 seconds. If you get comfortable with the move, hold your plank for 1 minute or more.
Plank + Knee To Elbow
- Start with a plank position and engage your core.
- Lift your right knee and bring it forward toward your right elbow
- Then, place back to the original position.
- Repeat the same on each side with 10 reps.
Side Plank with Leg Lift
- Lay on your left side and prop up your forearm to lift your body with the side of your left foot.
- The side plank should be a straight diagonal line from your head to your feet.
- Engage your core muscles and slowly lift your right leg to a 45-degree angle and lower it down to the start position.
- Complete and repeat each side with 10 lateral leg raises.
Side Plank with Twist
- Lay on your left side and prop up your forearm to lift your body with the side of your left foot.
- Extend your right arm directly above your head and lower your right arm and rotate your core to move your hand into the space between the ground and your side.
- Return with your right arm extended.
- Complete and repeat each side for 40 seconds.
Bicycle Crunches
- Lie on your yoga mat with your back pressed down and hands behind your head with elbows out to the side.
- Lift your head, engage your core, and bring your left elbow to meet your right knee as you point and extend your left leg.
- Complete and repeat each side for 15 reps.
Stability Pike-Up
- Start in a plank position by placing your feet on an exercise ball.
- Keep your knees straight but not locking or hyperextend, and bring the ball in toward your hips. Your butt should be pointed up to the sky.
- If you can’t perform this tough movement, you can simply just bring the ball in toward your chest.
- Complete and repeat for 15 reps.
With these workouts, you will be able to complete any race in no time at all. If you are looking for a race to join, why not go try out Spacebib as they are offering you challenging races to complete safely at your own pace.
