A sensible training plan is essential for runners. Ideally, you should have a plan that consists of easy runs, quick workouts, and rest days to maximize your goals without overdoing it. You may also notice that most programs include a few days of cross-training, which is an opportunity to increase (ideally) low-impact cardio.
However, making sure that you schedule strength training in a timely manner, especially core exercises, is essential for your training. If you have a strong core, you'll reduce your chances of injury, increase your speed, and run more efficiently. That's why core exercises for runners are so important.
Over the past decade, as a running coach, I've helped runners overcome hip pain, runners' knees, low back pain, and IT-band syndrome, and almost every physicist I consulted was related to a weak core. So, by its very nature, it's smart for runners to be aligned with core work.
A weak core doesn't just mean a weak six-pack abs (aka rectus abdominis). Your core includes the torso of the body, i.e., 29 pairs of muscles, including those located deeper in the center, such as the transverse abdominis, internal obliques, pelvic floor, and muscles along the spine such as the erector spinae. The glutes, hip flexors, latissimus dorsi, and trapezius muscles are also part of the core. Anatomy aside, this reminds us that our core needs more than just a few sit-ups.
Core muscles
the runner's world; Getty Society.
A strong core means your hips can help you keep your knees properly aligned while running, preventing knee and ankle pain. This means that even if you get tired from a long run, your back has the stamina to maintain good posture, so you can maintain your speed and posture. A strong core also allows your hips to remain level with each fall, which reduces strength in your legs, helping to reduce the risk of overuse injuries.
Going back to the basics of exercise patterns and focusing only on body weight is an excellent way to build mind-body connections and increase core strength. Bodyweight exercises provide enough resistance to challenge key muscles. Although, as mentioned in the gear guide below, I like to add resistance bands for added intensity.
Ideally, your training plan should include at least two full-body strength exercises per week (each workout will work on core strength to some extent), and up to two additional core trainings. But timesheets are rarely ideal, so even a 10-minute stretch of core work on a consistent basis will be beneficial.
Adding movement to an existing warm-up stimulates the muscles and allows them to work more efficiently throughout the run. This also means that you're less likely to skip core work when your to-do list is already overloaded.
When you first add core exercises to your schedule, it may be difficult to keep the plank for 30 seconds or complete 10 exercises. This is normal, just a reminder to be consistent. Focus on mastering the basic movements, and you'll gain more strength than if you make a connection between the movement and the muscles, and the muscles you should feel in that movement.
After just a few weeks of core workouts, most runners notice an increase in stride stability and a decrease in the deterioration of their running state with fatigue. These changes make it easier for you to focus on your core as much as you do running every day.
This mat provides a bit of cushioning when you're making motions on the ground with your knees or elbows, but it's sturdy enough to prevent you from sinking too much. For more protection, fold the mat up. When you feel comfortable, it helps you stay on top of your work.
Your core needs to be progressively overloaded in your workouts to see consistent progress. Pick up a pair of easy-to-grip dumbbells for exercises like sidebends and sit-ups. These adjustable dumbbells save a lot of space and give you everything from 5 pounds to 525-pound setting, so you can increase resistance as you build strength and endurance.
Resistance bands are an important tool for many hips and buttocks to activate movement.
Joining a fitness ball is an easy way to actively challenge your core, whether you're sitting on the ball or doing sit-ups or glute bridges.