EXCELLENT CORE EXERCISES FOR RUNNERS

I came across this pin on Pinterest:

c0c7cc76d056d309dbe756adb9ed9705

It is an article about 13 core exercises for runners.  Many people think of the core as the stomach, but it really includes everything from your thighs to your glutes, hips, back, and abdominals. Having a strong core is essential for runners, not only because it allows us to run faster and stronger, but also because it make us run more efficiently, prevents injuries, and it just makes you feel better during a run and after.

I have been running for almost 20 years, and was blessed to stay injury free during my twenties, but once I hit thirty, injuries started creeping in.  I had always done a bit of strength training, but nothing specifically geared towards running.  Once I started to experience injuries, I started incorporating different exercises into my routine, and it helped tremendously not only with healing time when I was injured, but also with preventing injuries.  This is extremely important to us runners, because having an injury means the dreaded “taking time off”.  Normally for people who aren’t runners, this sounds nice like a vacation, but for those of us who have the running bug, it’s torture.  My husband (who is my running hero) has an uncanny ability to just take injuries in stride, whereas I am a sourpuss until I am back out there.  Thus, anything that can help us to avoid injury is of extreme importance.

The article that this pin is linked to is fantastic.  I use some of these exercises regularly, but I also have some other exercises that have helped me tremendously.  I have a lot of different strengthening exercises and stretches for different body parts.  In this post, I am going to go over (with videos) eleven of the core strengthening exercises that I have found to be the most beneficial. You can take some and leave some in terms of incorporating them into your routine.  You should perform these exercises after you’ve done a run.  In general, do 2-3 sets of each exercise and hold each rep for about a minute.  Eleven exercises is a lot, so don’t do them all in one session – choose 5-6 of them to do in one session.

Side note:  Please excuse my cat, Fermat, as he really wanted to be a part of these videos, so he made a short appearance here and there.  I will post a couple “blooper videos” at the end for your viewing pleasure of him insisting on being on film. 🙂

1.) Modified bicycle

2.) Side leg circles

3.) Bridge

4.) Modified Bird Dog

5.) Running Abs

6.) Plank

7.) Side Plank

8.) Dog leg lifts

9.) Hip Thrusts

10.) Supine Leg Lift

11.) Squats

Hopefully you will find some of these as helpful as I have.  I do have to say that everyone is different and what’s worked for me may not work for someone else.  As always, consult your physician before adding any sort of a new exercise routine to your regimen. Now, for your viewing pleasure – my cat, Fermat, insisting on some camera time.  Enjoy and happy running! 🙂

 

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s