3 Core Strengthening Tips for Runners & More

Developing a strong core is critical for runners (and others as well) not only to maintain stability and balance, but to prevent injuries too. Unfortunately, some runners do not realize the importance of incorporating core strengthening exercises into their routine and they think that having strong legs is enough.

If you want to improve your performance as a runner (or just in general), here are some tips on how to strengthen your core:

(Image courtesy of photostock at FreeDigitalPhotos.net.)

1.  Before running, make sure you warm up to stretch out your lower back. If your lower back is tight, it will prevent the core muscles from firing properly. Some people encounter reciprocal inhibition and this occurs when a particular muscle group is tight.

Naturally, when one muscle group is tight, it prevents your other muscles from doing their job properly. Warming up prepares your mind and body for a demanding activity but it will also allows you to achieve peak performance. To warm up your lower back, do some spinal twists and forward bends.

2. Practice hip bridges and pelvic tilts to strengthen your core. These two exercises are very easy to do and they are perfect for beginners and people with back problems. They help isolate and strengthen the glutes and hamstrings as well as train your body to engage them when needed.

The hip bridge also improves core and spinal stability. To do this exercise, lie flat on the floor, lift your pelvis and hold the position for 15 to 30 seconds. Do 10 repetitions. If you want it to be more challenging, you can lift up on your toes alternately as if you are marching. For pelvic tilts, get down on your hands and knees and then raise your lower back to the ceiling, while tilting the front of your pelvis towards the floor. Then straighten your back and tilt your pelvis up. Move smoothly and concentrate on using your abs when you flex your pelvis up and forward. Do 10 to 20 reps.

(Image courtesy of phasinphoto at FreeDigitalPhotos.net.)

3. Another way to strengthen your core muscles is to do plank exercises. Aside from a flat stomach, planks will help improve your posture. Despite the simplicity of the exercise, doing a ten-minute plank outweighs the benefits of doing abdominal crunches for an hour! (Plus it's much better for your back.)

Start by getting in the push up position. Your forearms and toes should support your weight and make sure your elbows are lined up directly under your shoulders. Keep your neck neutral by looking down on the floor. This prevents placing too much strain on your neck.

Hold the plank for at least 30 seconds, breathing slowly and deeply, and take a 5-second break in between repetitions. Once your core gets stronger, you can hold the position for as long as 1 minute or more.

[Video] Strength Training Workout for Runners

This short workout is great for runners to help you build strength in areas of your body that can help keep you in shape and avoid injury while running. These exercises will help strengthen your legs, hips, back, shoulders, and core.

You can do this workout with or without weights, and it will take you less than 10 minutes, so let's get up and get going!



Here's Another Great Workout for Runners:

Video: Exercises for Training for Running A 5-K Race

This short video demonstrates some great exercises for preparing your body to run a 5-k race. Improve your strength and speed with these high-intensity exercises which strengthen and tone the muscles needed for running. And if you need guidance and training in preparing for your first race, check out the 5-K Training Program from Treadmill Trainer.

Exercises to Run a 16-Minute 5K : Full Fitness Training
If you want to run a 16-minute ...


Get The Support You Need to Run Your First 5-K Here:

Video: Leg-Strengthening Workout for Runners & More

If you're a runner, these exercises will strengthen your legs, improve posture, and help avoid injury. But even if you're not a runner, this is a great way to build leg strength and help prevent injuries to your back and knees.

It also tones the butt and thighs, for a leaner, more sculpted look, and improves balance and coordination. It only takes a few minutes, but you will really feel it! Add this one to your workout rotation for great legs and more.

Leg Workout for Runners
Listen to Podcast interviews with Top Fitness Trainers @ http://www.spreaker.com/user/ryanraw

Runner's Exercises for Your Off Days

Many runners like to run as often as possible, and some might even run every single day if they could. But most know that they need to take at least one or two days off from running each week to keep themselves fresh and injury free. So what’s the best way to work out, or even simply be active, during those “off days” from running?

Muscles of the gluteal and posterior femoral regions. (Photo credit: Wikipedia)

One popular approach is to find an activity or workout which uses muscles that aren’t the primary running muscles. This concept is often referred to as “cross-training.” For example, some runners will head to the pool and swim laps on their off days, which gives them an upper body and aerobic workout, while allowing their leg muscles to rest somewhat. Even some activities that rely heavily on the leg muscles, such as bicycling, can be considered cross-training for runners because they involve a different motion and use different muscles within the leg than running does.

Another approach is to forego the aerobic activities altogether on the off days and focus on strength and flexibility. Because of the repetitive nature of running, many runners suffer from muscle imbalances that can lead to an increased risk of injury. By dedicating time to exercises that strengthen core muscles, for example, runners can maintain better posture as they get tired later in their runs, which will keep them faster and help them avoid injury.

Many runners also suffer from chronic tightness in their leg muscles. Over time, muscle tightness can lead to poor form and increased injuries. Stretching exercises can help to open up muscle tissues and allow the body to keep its optimal position when it comes time to run.

Pilates is one great way to combine the beneficial effects of stretching and strengthening in a single routine. Pilates can either be done at home as a floor-based exercise (there are numerous instructional DVDs that you can use to learn various Pilates workouts), or you can take Pilates classes at a gym and use a specialized piece of Pilates equipment called a “reformer.” Yoga also makes a great off-day workout for runners.

Pilates (Photo credit: Wikipedia)

Much of what you do during your off day should depend on what you did yesterday and what you’re planning to do tomorrow. For example, if you normally take a day off after your “long run” (whatever length run that may be), then you should ensure that the non-running exercises you do give your body sufficient opportunity to heal from the running workout the day before. By the same token, if you normally take a day off before you do your long run, then don’t do any cross-training or other exercises that would make it too difficult to complete your long run workout on the next day.

Finding the appropriate exercise for your off days will involve a bit of experimentation. You can look to other runners for ideas on what exercises make sense, but ultimately you’ll need to try them out to see how they actually work for you.

Check back here tomorrow for a fun off-day workout.