Most of us think of the core is strictly muscles in your abdomen, or your six-pack. However, the core refers to muscles in your torso that help you maintain your posture, whether you are running, standing, or sitting. The core not only includes your abdominal muscles, but it also includes your lower back muscles.
When our core is weak or inflexible, often the rest of our body gets a lot more of the stress. Your sore calf, shoulders, Achilles, IT band, knee problems etc. could possibly be that your core muscles aren’t doing quite enough. Whether you currently struggle with an injury or want to proactively get more efficient and improve performance, core strength is a good place to start.
A few of the benefits to having a strong core are:
- Endurance – having a strong core will get you to the finish line while keeping your posture up right. With a strong core you are able to run more efficiently and will not slouch. Poor posture can lead to shoulder pain, and hip and knee problems.
- Increased stabilization – your core muscles are what keep your torso upright when you run, and reduce wobbling when moving your arms and legs. Core strength will significantly improve your balance, meaning that you’ll recover quickly from missteps from uneven ground.
- Better form – towards the end of long runs or races, when you’re extremely fatigued, your form begins to suffer. Poor form can cause you to slow down and put you at risk for potential injuries. A strong core with prevents your form from breaking down and you’ll maintain good posture.
Here are a few exercises that will improve core strength that ever runner should try!
- The Bridge– Lie face up on the floor, with your knees bent 90 degrees and your feet on the floor. Lift your hips and back off the floor until your body forms a straight line from your shoulders to your knees. For more of a challenge, extend your left leg out, and then your right. Do for 45-60 seconds. This exercise works your glutes and hamstrings.
- The Plank- Begin facedown on the floor propped up on your forearms, with knees and feet together. With your elbows under your shoulders, lift your torso, legs, and hips in a straight line from head to heels. It is important to keep a straight back and to not let it sag down. Hold for 30-60 seconds. This exercise works your transverses abdomens and lower back.
- Side Plank- Lie on your right side, supporting your upper body on your right forearm, with your left arm at your left side. Lift your hips and, keeping your body weight supported on the forearm and the side of the right foot, extend your left arm above your shoulder. Hold for 30-60 seconds. Repeat on your left side. This exercise works your obliques, transversus abdominis, lower back, hips, and glutes.
- The Bicycle- Lie on your back, and bring your knees up to about a 45-degree angle and slowly go through a bicycle pedal motion. It is important to go through this exercise slowly and fully extend your leg. Place your hands behind your neck, but make sure to not pull on your beck. Perform this for 30-60 seconds. This exercise works your rectus abdominus and obliques.