8 Best Core Strengthening Exercises for Runners

If you’re serious about running and want to increase your speed and endurance, you should work out to strengthen your core muscles. These muscles include the abs, glutes, hamstrings, lower back, hips, and obliques. Strengthening your core is crucial to your overall running performance because it prevents injuries, improves your running form, and makes you a more efficient runner.

Core strengthening exercises should become a staple of your daily workout routine, especially if you’re a runner. Exercises that target all of your core muscles, help prevent running injuries and improve your endurance so you can run great distances even more efficiently.

It’s important to note that neglecting your core muscles will not only sabotage your running performance, but also affect your health and mental well-being.


The best core exercises for runners

1) Plank

Tutorial:

  • Lie face down on a flat surface. You can use an exercise mat for extra cushioning and comfort.
  • Slowly raise yourself up to your elbows or hands and toes.
  • Keep your body steady and in a straight line from shoulder to ankle.
  • When performing the plank exercise, do not bend or dip.
  • Slowly lower your body, rest for a few seconds, then repeat the next movement.

To make this exercise more challenging, try moving up and down from your elbows.

Here is the video for your reference:

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2) Superman

Tutorial:

  • Lie on your stomach on a flat surface or exercise mat.
  • Extend both your arms forward. Keep your palms down and your legs extended backwards.
  • Make sure that your neck is straight and your abs are fully contracted.
  • Now lift your chest, legs, head, and arms as high as you can off the mat.
  • Try to stretch your body as much as you can and stop when you can’t stretch your body any further.
  • Make sure to keep the limbs straight and taut.
  • Hold the position for a few seconds and drop back onto the mat.
  • Hold the starting position and complete the desired number of repetitions.

Here is the video for your reference:

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3) V-sit ab

Tutorial:

  • Sit upright on a flat surface.
  • Place both of your hands on the floor directly behind your back.
  • Now focus on your center of gravity and raise both your legs to a 45-degree angle.
  • If possible, try to reach toward your shins.
  • Hold the pose for a few seconds and keep your balance.

Here is the video for your reference:

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4) Dog bird

Tutorial:

  • Hold the pose on all fours with your hands and knees.
  • Place your hands on the floor shoulder-width apart.
  • Exercise your abs.
  • Slowly lift one leg up and keep it behind you. When doing this move, make sure not to lower your hips lower than the other side.
  • Once you’ve raised your legs and your body feels stable, simultaneously extend the opposite arm out in front of you.
  • Hold the position for a few seconds and then lower your arms and legs.
  • Repeat the movement with your other arm and leg.

Here is the video for your reference:

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5) Bicycle sound

Tutorial:

  • Lie face down on the floor.
  • Raise your knees and place your hands behind your head for support.
  • Now bend your left elbow towards your right knee and bring them together through the center.
  • Lower elbow and knee and repeat with right elbow and left knee.
  • Make sure you breathe easily throughout the exercise.

Here is the video for your reference:

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6) Hip bridge

Tutorial:

  • Lie on the floor or on an exercise mat on your back. Keep both your feet flat on the floor and your knees bent. Your arm should be by your side.
  • Now contract your abs and lift your hips off the floor to form a straight line from your chest to your knees.
  • Hold the pose for at least 5 to 8 seconds and lower your body back to the starting position. As you build up strength, hold this pose for 20 to 30 seconds.
  • Complete the desired number of repetitions.

Here is the video for your reference:

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7) One-legged bridge

Tutorial:

  • Lie on your back on a flat surface. Bend your knees, keep both feet straight on the floor, and place your arms at your sides.
  • Contract your abs and make sure your glutes are tight.
  • Now, slowly lift one straight leg up in the air and push the hip off the floor with the opposite hip.
  • Hold for a few seconds, then lower your body to the floor.
  • Repeat the movement with your other leg.

Here is the video for your reference:

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8) Pallof . Press

Tutorial:

  • Stand straight parallel to the machine cable. You can also stand parallel to the anchor point of the resistance band.
  • Hold the handle or resistance band firmly with both hands.
  • Make sure your upper body is in the front.
  • Now bring both of your hands toward the center of your chest and then slowly press out.
  • Return to the original position and repeat.

Here is the video for your reference:

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Summary

Core strengthening should be a major part of any runner’s workout routine. A strong core not only improves your running quality, but it also enhances your stability and helps prevent injury and stress from running on the road.

However, always remember to start slowly with these exercises and work your way up as you become stronger and more confident. In the beginning, start with a few reps and focus on your form.


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Emma Bowman

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