Are you trying to build a stronger core to improve running performance, but finding that building a stronger core to promote better running is just too much to handle?
Do you start fresh every Monday, fail, then vow to start again with the same old lack of core strength & core exercises that don’t work?
You need to learn about a new way of building your core strength and using it to run faster without getting injuries by actually encouraging yourself and celebrating small, incremental gains so you can quickly build a stronger core to improve your running performance. This changes everything!
Whether you’re carrying grocery bags from your local grocery store down the block or lacing up your running shoes for a run, you use your core to perform mainly all if not most ofyour daily activities outside of your runs. Fun fact: a strong core strengthens your posture, balance, ability to stand on one leg at a time. Did I mention that it will also improve your running form?
How A Strong Core Can Help You Run Farther & Faster Injury-Free
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles, hip muscles, and the muscles around the pelvis. Strong core muscles make it easy to move better in your daily life.
As shown in the video below, you can do core-strength exercises on a carpeted floor with solely your body weight. Breathe freely and deeply during each core-strength exercise. Focus on tightening your abs. Keep both shoulder blades high-fiving and tucking your tailbone under, making a “C” shape to activate your glutes and save your lower back from injuries! Try to push your hips forward to tuck your tailbone under. That cue resonates well with many! Repeat each exercise shown in the video once a day before and after your runs.
As you develop a stronger core by incorporating this routine into your training, you will improve your running performance. You will also reduce your chance of getting injuries while running. An added benefit? You’ll get “ripped” abs (potentially!), fix your posture, and move better for LIFE.
Remember: Consistency is KEY! Be patient with yourself and keep showing up for YOU! Unleash your inner superpower by allowing yourself to include a routine that will help you feel like your best you!
Do you start fresh every Monday, fail, then vow to start again with the same old lack of core strength & core exercises that don\’t
The Five Runners’ Core Exercises
This exercise strengthens your abs, lower back/core muscles. It improves your running performance while also performing your ability to carry out daily tasks.
- Align your head and neck with your back, and place your shoulders directly above your elbows.
- Tighten your abdominal muscles.
- Keep your shoulder blades down and back, tuck your tailbone under your torso. Andbreathe!
- Hold the plank for one minute.
2) Segmental Rotation
This exercise improves hip mobility, enhances lower back health, improves running performance. Furthermore, increased core strength helps you become a speedier and morepowerful runner with more ability to use all of the muscles you need to use while running with this exercise!
- Lie on your back with your knees bent and your back in a neutral position.
- Tighten your abs, keep your lower back on the floor, let your knees fall slowly to the left, then back to the right as shown.
- Go only as far as is comfortable. You should feel a stretch, but not pain.
- Perform four repetitions total.
3) Strength Sit-ups
A powerful arm drive causes excessive pelvis rotation with weak oblique muscles. An anterior pelvic tilt, which happens when your lower back is overextended, shortens your stride length. Doing this can increase your ground contact time during your running gait cycle. As a result, this can inhibit your ability to run faster and farther pain-free. Isometric ab and core exercises for a runner to strengthen their core should be challenging but doable. Especially for core work focusing on your stabilizer muscles. These are what help any runner improve your running efficiency!
- Begin by lying on your back with your knees bent and feet planted on the floor.
- Keep your neck aligned with your spine as you gaze up at the ceiling while sitting up.
- Exhale from your belly as you sit up and inhale from your stomach as you come backdown to the ground.
- Hold each repetition as best you can for 5-seconds at the top of the sit-up. Perform 50 repetitions total, one-time taking breaks as needed, as shown in the video.
4) Dead bugs
This exercise improves core strength, builds stability in your spine, strengthens your back, arm, and leg muscles while being low-impact and easy on your joints. Dead bugs are safe for individuals with lower back injuries too. If you want a coordination challenger, this exercise is EXCELLENT for you to try out!
- Keep your hips and low back still throughout the exercise.
- Exhale while extending your opposite arm and leg simultaneously, inhale, bringing both limbs back to neutral.
- Repeat as shown in this video! Keep your core muscles engaged, and your back pressed against the ground at all times, please!
- Repeat as shown in this video!
5) Leg Raises
Leg raises are my favorite full-body & core exercise. Leg raises help you tone your legs while keeping your knees straight throughout the movement. It strengthens muscles in your abs (upper and lower). It can strengthen the hamstrings, calves, and glutes, and hip mechanics, all needed for optimal running performance! FUN FACT: you can do these lying down!
- Lay flat as shown with your arms at your sides and legs extended and parallel to each other.
- If you need to bend your knees, do it! You can always work your way up to keep them straight for the entire set of reps as you consistently perform his drill in your daily routine!
- Inhale, raising both legs towards the ceiling, exhale, letting both legs come back down to the ground.
- FOR EXTRA BURN: don’t let your heels touch the ground while performing this drill! Perform the exercise as shown in this video.
Include the glute bridges and 90/90s shown in this clip between the five exercises above and instructed and demonstrated in this video, along with the quadruped hip mobility drill and chest openers showed at the end of the five exercises!
Have fun with it. Remember: it’s not that serious. Enjoy!
Disclaimer: I am not a Doctor, and this should not be considered medical advice. You should seek appropriate expertise from a Doctor for your situation. And please note, this post is directed towards runners looking to improve running form while running injury-free.
Please leave your comments, suggestions, and questions in the comments.
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