Core workout is incredibly important for runners as it helps to improve their overall balance, stability, and posture, which in turn reduce the risk of injury and improve their performance. Here are some benefits of core workout for runners –
- Better posture– A strong core helps to improve posture by stabilizing the spine, allowing runners to maintain proper alignment and a more efficient posture.
- Improved balance– Core muscles help keep your body stabilized while running and provide balance and control. This makes it easier for runners to stabilize themselves in uneven terrain.
- Injury prevention– A strong core can help prevent common running injuries such as lower back pain, IT band syndrome, and hip pain., etc.
- Increased power– Core strengthening exercises can help increase power and drive through the hips, allowing runners to increase their speed and endurance.
- Efficient breathing– Core strength also helps to maintain the ideal posture during running which allows for more efficient breathing.
Therefore, adding a few core strengthening exercises to your routine would yield better results when combined with running. These are few exercises which will help you in building core.
Plank
The plank is a great exercise for strengthening your entire core. To do a plank, start in a push-up position with your forearms on the ground. Make sure your body forms a straight line from your head to your heels. Hold the position for 30-60 seconds.
Bent knee crunches
To do a leg folded crunch, start by lying on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and curl your upper body up towards your knees, bringing your knees up towards your chest. Hold for 1 second, then slowly lower back down to the starting position.
Toe touches: Lie on your back with your legs extended straight up into the air. Reach your arms up towards your toes, keeping your core engaged. Hold for a second, then slowly lower your legs back down to the starting position. Repeat 10-15 times.
Leg Raises
To do a leg raise, start by lying on your back with your legs extended straight up in the air. Place your hands behind your head or to your sides. Engage your core and slowly raise your legs until they are perpendicular to the floor. Hold for a second, then slowly lower your legs back down to the starting position.
Russian Twist
To do a Russian twist, start by sitting on the floor with your knees bent and your feet flat on the ground. Hold a weight in both hands and extend your arms out in front of you. Lean back slightly so that your torso forms a V-shape with your legs. Engage your core and twist your torso to the right, bringing the weight down to the outside of your right foot. Hold for a second, then twist back to the starting position. Repeat on the other side.
Bicycle Crunches
Bicycle crunches are a great exercise for strengthening your abs and obliques. To do a bicycle crunch, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and curl your upper body up towards your right knee, bringing your left elbow to your right knee. Hold for 1 second, then return to the starting position and repeat on the other side.
Here are some tips for getting the most out of your core workout:
Focus on quality over quantity. It’s better to do fewer repetitions with good form than to do more repetitions with poor form.
Engage your core throughout the entire movement.
Breathe deeply and evenly.
Don’t hold your breath.
Listen to your body and take breaks when needed.
If you are new to exercise, be sure to talk to your doctor before starting any new workout routine.