Train Your Core Like A Runner

If you’re looking to get faster, stronger and fitter then you will want to read this article.Wait you mean working out my core could potentially make me lift more?

Yes

By working out my core I could become faster when I run?

Yes

All right we are going to over why it’s so important to work your core if you’re an avid runner. In the past runners didn’t really care about their abs all that much. Well, I can tell you a lot has changed and new research is showing that with a strong core, it improves every aspect of running. Runners today take core very seriously and considerate it mandatory training and for gaining muscle.

New research is even suggesting that with a stronger core you are less likely to get injured and more likely to keep good form.

What’s considered your core?

-Abdominals
-Lower Back
-Glutes

What does this do for the runner?

-Stability
-Power
-Endurance

This is especially important for powering up hills, maintaining your mile speed and eventually sprinting to the finish line! It’s important to remember no matter what level runner you are it’s beneficial as it’s the foundation for all movements. Despite what level of runner you are going to want to train like a specialist, and today I am going to show you just how to do that for work out schedule. Remember even a 2-3 times a week 15 minutes a day on your core is enough to see a significant difference.

How does your core help you on the road?

How it helps your Endurance-

Form is so important, us gymjunkies understand this in the gym but when it comes to running it’s even more imperative later in the race. A solid core will help maintain proper form and run very efficiently even through fatigue. If you have a strong erector spine it’s much easier to stay upright. If you are someone that suffers from a weak core and you enjoy running your hips, shins and knees are picking up the slack for your core. This will also lead to slouching, and no one likes a slouch.

How it helps your Speed-

Your transverse, rectus abdominals, and lower back are all firing when you extend your stride or pick up your pace. The stronger and stable all these parts of your core are, the more speed you can generate and force against the ground.

Uphills-

The pelvis plays a key role when your huffing and puffing up a hill, and that is all supported by your lower abs and glutes. Your legs are pushing against the hill therefore if you have a strong core it will have more of a stable plane to push from. When you push on the ground heading up the hill your glutes and hamstrings are firing.

Downhills-

When you’re not huffing and puffing and you’re on your way down you will need to absorb the impact and you will need strong gluteal muscles that will counter the momentum of moving forward. Your quads and knees take a beating on the way down the hill without proper core strength.

Exercises that can help you train your core like a runner

The good thing about your core is you can do it just about it anywhere and you don’t need expensive equipment or a gym membership. Try these workouts by doing 2-3 sets, 2-3 times a week.

Superman-

This hits your Transverse abdominals and erector spine

Start face down on the floor, with your arms and legs extended you in front, raise your head, your left arm and right leg five inches off the floor. Hold for three counts, and then lower. Repeat you’re right arm and left leg, do up to 10 reps on each side.

Metronome-

This hits your glutes and hamstrings

Lay face up with your knees bent and raised over your hips, with your shins parallel to the ground, your feet lifted, and your arms out. Rotate your legs to the left. Bring your knees as close to the floor as possible without touching. Return to the center, and then rotate your knees to the right, Do 10-12 reps on each side.

Bridge-

This hits your obliques

Lie face up on the floor, with your knees bent 90 degrees, 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. Hold for five to 10 seconds. Lower to the floor and repeat 10-12 times.

My Personal Opinion

Personally, I train core every other day as I think it’s extremely important for overall general activity. I also have noticed that when I am paying attention to my core I am able to lift more, this is simply because every muscle group is going to originate from this point in one way or another, hence the name “core”.

Also, occasionally I will run or hike long distance and train like a runner just for something different and to confuse my body. You can see some of the hikes I have been on by adding me on instagram here. However with that being said remember if you’re trying to reduce body fat, I would suggest sticking to interval running, and if you didn’t catch my article on interval running you can check it out here.

Never the less if you are an endurance runner this article will surely help you and shed some light on just how important your core is when running.

-Terry Asher