One of the most important areas of the body for any runner to work is the core. Whether running for fun, fitness, or to be fast, efficiency is key and having a strong core plays an important part in translating the power of the legs to propelling the entire body forward through space.
Simply put, you can't run your best without a strong core - the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.
Despite the fact that most of us know how important a strong core is, running bio-mechanics expert Michael Fredericson, Ph.D, found that about 90 percent of runners have weak abs leading to faulty running patterns. UH-OH! Having weak abs can easily translate into "running funny" with too long or too short of steps, or a pelvis that swings from side to side.
But more than the "running funny" problem, the faulty running patterns can reduce efficiency and eventually lead to injury.
Whether you’re looking to increase the focus on your core, or just avoid that “running funny” look, there’s an array of resources and routines at your disposal with just the few clicks of a button. That being said, I wanted to share one of my personal favorite routines that quickly gets you on track to a strong and stable core.
THE EXERCISE:
This 10-exercise routine designed by the University of North Carolina strength and conditioning coach Jonas Sahratian has been one of my go to favorites for the past few years. It’s designed to help you build a rock-solid core, burn fat, and improve your overall sports performance. The best part: All you need is a medicine ball to do this workout any place, any time.
Watch the embedded video and click on the hyperlink to view the entire routine. Then finish it off with the additional two moves for a great all-around workout.
Finish it off with the following:
The Superman
(Focuses on the transversus abdominis (deep abs) and erector spinae (lower back)
Start facedown on the floor, with your arms and legs extended out front. Raise your head, your left arm, and right leg about five inches off the floor. Hold for three counts, then lower. Repeat with your right arm and left leg. Do up to 10 reps on each side.
Russian Push-up
Full body focus while increasing flexibility in your hamstrings, back, and shoulders.
Begin with your hands and feet on the floor and your hips raised, so your body forms an inverted V. Lower your shoulders, then glide your chest forward, bringing it between your hands and up toward the ceiling.
Keep hands 2 to 3 inches wider than your shoulders and your knees and hips 2 to 3 inches off the floor. Reverse the move, bringing your hips back toward the ceiling.
Share Your Thoughts
What are some of your favorite exercises for improving your run?
