How Runners Can Strengthen Their Core
Developing a
strong core is critical for runners not only to maintain stability and balance,
but to prevent injuries as well. The core muscles are the ones that keep us
from moving from side to side. Unfortunately, some runners do not realize the
importance of incorporating core strengthening exercises into their routine and
they think that having strong legs is enough.
If you want
to improve your performance as a runner, here are some tips on how to
strengthen your core:
- Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.
Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.
- Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.
The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling. Straighten your back and do 10 to 20 reps.
- Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Doing ten-minutes of 1-2 minute plank routines outweighs the benefits of doing abdominal crunches for an hour.
Start by getting in the pushup position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.
Hold the
plank for at least 30 seconds and take a 5-second break in between repetitions.
Once your core gets stronger, you can hold the position for as long as 1 minute
or more.
