Running Blog Part 3: A Runner’s Core
Any strength program for better running would be incomplete without addressing abdominal muscles. The following three exercises use body weight and gravity to provide a great way for runners to strengthen their core.
Place your elbows directly under your shoulders, and place feet about hip distance apart (the closer your feet are to each other the more difficult it makes the exercise.) Make sure shoulder blades are down in the back, back is flat and tighten your abdominals by pulling your belly button towards your spine. Start out slow holding for 15-30 seconds and repeat 2-3 times. As you become better you can hold the position longer with fewer repetitions.
Lie on your side placing one elbow directly under the shoulder. Lift your body away from the ground making sure your side body is straight and the shoulder blade is engaged in the back. Hold the position 15-30 seconds and repeat 2 times each side.
Bird / Dog
Get into a quadruped position with hands under shoulders and knees under hips. Lift one leg to the back making sure to maintain a level hip position while lifting the opposite arm out in front of you with the thumb pointing towards the ceiling. Touch the knee to the elbow and return to the starting position. Repeat 10 times each side.
Core strength is a must for healthy running. Work on these basic exercises to become a better runner. For more information on how to keep you running your best, like us on Facebook , follow us on Twitter, or contact our office.