Runners are creatures of routine in that they concentrate mostly on their specific running workouts. As an outcome, their other training, such as strength training or core training, may be disregarded. Nonetheless, runners who integrate core strength training into their running workouts enhance overall efficiency through reliable running economy, speed and power. As a runner, you can select from a wide range of workouts, however the leading core exercises reinforce the abdominals, obliques and lower back muscles to maximize efficiency while reducing injuries.
According to Rick Morris from the Running Planet website, the abdominal crunch is a leading core exercise for runners. The basic motion trains and enhances the core and can be carried out by runners of any capability level. Concentrate on appropriate type, managed movements and breathing throughout the array of movement for each repetition. Advanced runners can carry out variations of the crunch to enhance intensity using a medicine ball or stability ball.
The supine march core exercise triggers the transverse abdominus that assists to stabilize the hips and lumbar spinal column while running. Matt Fitzgerald from Competitor.com suggests that the motion forces your legs to move easily and at the same time while maintaining stabilization. To do the supine marches, lie face up with your knees bent and feet flat on the floor. Then, alternate lifting one leg until the foot ares with the contrary knee. Repeat with each leg for a total amount of 20 repetitions per leg.
Rotational exercises recruit the obliques together with the rectus abdominus to enhance your ability to manage rotational forces while running. The best exercise to improve rotational strength and stability is a standing trunk rotation on a cable television machine. You can do this exercise by holding a cable television sheave equipment and turning your shoulders to draw the weight across your body. Do 10 repeatings per side and repeat for a total amount of 3 to 5 sets.
Mark Verstegen, owner of Athletes’ Performance training facility and author of ‘Core Efficiency,’ suggests that pillar bridges are a leading core workout for building overall stability and strength in the abdominals and obliques. Unlike various other core exercises, pillar bridges use a fixed activity where you do not move. To carry out pillar bridges, lie face down and place your forearms under your chest. Raise your body off the floor, and hold your body directly for 30 seconds. Rest for 30 seconds and repeat for a total amount of three to 5 sets.