Construct a solid core base for running…
Corework for runners isn’t about having a washboard stomach that you may see on the front of magazines and indeed on Instagram, where no doubt some photo editing has been used.
It has far more substance than that.
The core is essentially the epicentre of your body and connects pretty much all of the key muscle groups and components together. It’s interlinked to your pelvis, spine, trunk, glutes, hips – you name it!
Your core provides you with a strong foundation and base in which to run, helping you to feel balanced and have plenty of stability. Having a structured core also reduces your risk of lower back pain.
I typically spend 20 to 30 minutes daily working on my core and the following exercises will help your running tenfold, when completed on a regular basis.
The great thing about the following exercises also is that you can pretty much do them anywhere and gently build up the intensity in terms of how long you hold each move.
As you will see in the video below, I label each of the exercises and demonstrate how they’re performed:
And now to my favourite (and arguably the most beneficial)…
For this exercise, lie flat on your stomach with your arms bent in front of you and your legs extended. Slowly, lift your torso and legs off the floor. Maintain that position and hold for one to two minutes, before repeating three times (advanced).
You can also slightly tweak this exercise by executing a side plank. Just make sure your body is in a straight line and don’t let your hips drop.