Best Core Exercises for Runners: Reddit's Top Picks
Running is a fantastic way to get in shape, but it can also put a lot of stress on your core. A strong core is essential for runners, as it provides stability, improves posture, and helps prevent injuries.
Here are some of the best core exercises for runners, based on Reddit's recommendations and expert advice:
Plank Variations
- Classic Plank: This is a great starting point for building core strength. Hold a plank position, keeping your body in a straight line from head to heels, for as long as you can maintain good form.
- Side Plank: This exercise targets your obliques, which are important for lateral stability. Hold a side plank position, with your forearm on the ground and your body in a straight line, for as long as you can maintain good form.
- Forearm to Hand Plank: This variation adds an extra challenge by forcing you to engage your core more. Start in a forearm plank and then raise one arm to a hand plank, alternating sides.
Anti-Rotation Exercises
- Pallof Press: This exercise helps strengthen your core muscles that resist twisting. Stand with your feet shoulder-width apart and hold a weight plate or cable attachment in front of you at chest level. Slowly press the weight out in front of you, keeping your core tight and your torso facing forward.
- Anti-Rotation Press: Similar to the Pallof Press, but with a cable or resistance band. Stand with your feet shoulder-width apart and hold a cable attachment or resistance band. Press the weight out in front of you while resisting the pull of the band.
- Cable Anti-Rotation Press: This exercise is another variation of the anti-rotation press. Stand with your feet shoulder-width apart, facing a cable machine. Hold the cable attachment and press it away from your body, keeping your core engaged.
Other Core Exercises
- Dead Bug: This exercise helps improve core stability and control. Lie on your back with your knees bent and your feet flat on the floor. Extend one arm and the opposite leg straight out, keeping your core engaged. Return to the starting position and repeat on the other side.
- Bird Dog: This exercise strengthens your core and improves balance. Start on all fours, with your hands directly beneath your shoulders and your knees directly beneath your hips. Extend one arm and the opposite leg straight out, keeping your core engaged. Return to the starting position and repeat on the other side.
- Hollow Body Hold: This exercise is a more advanced core exercise that helps improve core strength and stability. Lie on your back with your arms extended overhead and your legs straight out. Lift your head and shoulders off the floor, engaging your core. Hold this position for as long as you can maintain good form.
Important Considerations
- Form over weight: Focus on maintaining good form throughout your core exercises. Don't sacrifice form for weight.
- Listen to your body: If you feel any pain, stop the exercise and consult a doctor or physical therapist.
- Progressive overload: Gradually increase the difficulty of your core exercises as you get stronger.
By incorporating these core exercises into your training routine, you can improve your running performance and reduce your risk of injury. Remember to listen to your body and progress at a comfortable pace.
