Core For Runners
I know that you’ve heard it before, “Build your core. A strong core will help you run better.” It’s true. How many of you hunch over when you’re tired on mile 3 or mile 15 or even mile 20? A strong core will help you stand straighter and run faster. It was also help you avoid those injuries because when you’re tired, your form changes, and injuries follow.
These are some basic exercises that you can do three times a week to help strengthen that core. You can do it watching Netflix, American Gladiator, or Project Runway. Try one set and then build up to three sets of each round.
Directions: Face down on mat with arms extended and legs extended. Raise your head and look down. Raise your left arm and right leg 5 inches off the floor. Hold for three counts and lower. Repeat other side. 10 reps.
To make it harder, lift both arms and legs at the same time.
Directions: Face up on the floor with knees bent 90 degrees, feet on floor. Lift hips and back off floor until your body forms a straight line from shoulders to knees. Hold 5 to 10 seconds. Lower to floor. 10 reps.
Be sure to squeeze your glutes at the top of the movement.
Directions: Lie face up on the floor with your knees bent and raised over your hips with ankles parallel to the ground, your feet lifted, arms extended outward. Rotate your legs to the left side, bringing your knees as close to the floor as possible and return to center. 10 reps each side.
Be sure to start the movement at your core.
1. Plank Lift
Directions: Begin face down, propped on elbows with knees and feet together. With elbows underneath shoulders, get into a plank position. Make sure you are in a straight line from your head to toes. No buttocks in the air. Hold 10 to 20 seconds. Raise your right leg a few inches, keeping rest of the body still. Lower and repeat with left leg. 5 each side.
2. Bridging with Straight Leg Lift
Directions: Begin with face up with legs bent. Push down through the heel and lift buttocks from the floor to a straight line from shoulders to knees. Do not arch lower back. Slowly extend right knee, keeping core tight. Hold 10 second if possible. Complete reps. for one leg before switching. 12-15 times per set.
Exercises are taken from Dr. Lezlie Maloy, Spring Valley Spine and SportsCare. These exercises were recommended to me when I was recovering from an injury because my core was not strong. Core exercises work.http://www.springvalleysportscare.com/
About Dr. Maloy: http://www.springvalleysportscare.com/Dr.Maloy.html
If you have any questions, please feel free to email me at firstname.lastname@example.org