10 Best Core Exercises for Runners
As a runner, having a strong core is essential for improving your performance, reducing your risk of injury, and enhancing your overall running efficiency. Your core muscles, including your abs, obliques, and lower back, play a crucial role in stabilizing your body and generating power with each stride.
Here are the 10 best core exercises for runners:
1. Plank
- Start in a push-up position with your hands shoulder-width apart and your feet hip-width apart.
- Engage your core muscles by drawing your belly button towards your spine.
- Hold for 30-60 seconds, rest for 30 seconds.
2. Russian twists
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground.
- Hold a weight or medicine ball and twist your torso from side to side, targeting your obliques.
- Do 3 sets of 15-20 reps.
3. Leg raises
- Lie on your back with your arms extended overhead and legs straight.
- Lift your legs off the ground and hold for 1-2 seconds.
- Lower your legs back down without touching the floor, then repeat.
- Do 3 sets of 15-20 reps.
4. Bicycle crunches
- Lie on your back with your hands behind your head and legs lifted and bent at a 90-degree angle.
- Alternate bringing your knees towards your chest, as if pedaling a bicycle.
- Do 3 sets of 15-20 reps.
5. Pallof press
- Hold a cable or resistance band handle with both hands.
- Press the handle away from your body, keeping your core muscles engaged.
- Do 3 sets of 10-15 reps on each side.
6. Side plank
- Lie on your side with your feet stacked and hands under your shoulders.
- Lift your hips off the ground and hold for 30-60 seconds.
- Repeat on the other side.
7. Bird dog
- Start on your hands and knees.
- Lift your right arm and left leg off the ground, holding for 1-2 seconds.
- Lower and repeat with the opposite arm and leg.
- Do 3 sets of 10-15 reps.
8. ** Superman**
- Lie on your stomach with your arms extended in front of you.
- Lift your arms, shoulders, and legs off the ground, holding for 1-2 seconds.
- Lower and repeat.
- Do 3 sets of 10-15 reps.
9. Woodchoppers
- Hold a weight or medicine ball with both hands.
- Twist your torso from side to side, keeping your arms straight.
- Do 3 sets of 10-15 reps.
10. Draw-ins
- Lie on your back with your arms at your sides.
- Engage your core muscles by drawing your belly button towards your spine.
- Hold for 1-2 seconds, then release.
- Do 3 sets of 10-15 reps.
Remember to always warm up before starting any exercise routine, and to listen to your body and adjust the intensity and frequency of your workouts based on your individual needs. By incorporating these 10 core exercises into your training routine, you'll be running stronger and more efficiently in no time!
