These exercises will strengthen your core and help you become a better-balanced runner.
With distance running, core muscles become very important in the later stages of a race when fatigue sets in and form can be more difficult to maintain. The stronger the core is, the longer you can maintain your running form.
Core muscles include the postural muscles, which includes the muscles of the back, stomach, and hips. These muscles help you stand upright, transfer energy, and distribute the stress of bearing weight on two legs.
There are lots of core exercises out there, but some are more beneficial for runners than others. By adding the four core exercises for runners outlined below to your training, you will improve core muscular strength, resulting in improved running performance and reducing the risk of injury.
1. Supine March
The supine march is an excellent way to train the abdominal bracing mechanism to work during movement of the hips—something we all need to do well in order to walk and run efficiently.
2. The Superman Pose
Strengthens lower back muscles needed to keep pelvis stable while running which promotes better posture and a strong core.
3. Standing Trunk Rotation with Cable
Excessive rotation of the hips and pelvis is one the biggest energy wasters in running. The Standing Rotation with Cable isolates and intensifies this particular challenge.
4. Suitcase Deadlift
The suitcase deadlift simulates the demands placed upon the obliques and low back during running, thereby making it an excellent strength exercise for runners.