By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II
All runners would agree that having strong legs is essential for their sport, but integrating core exercises into your overall routine is a must as you look towards becoming a more competitive runner. Full body, core and hip-focused exercises are a must if you want to stay injury-free and run to your best potential (Jon-Erik Kawamoto).
In a recent study from the Journal of Strength and Conditioning Research (Gottschall et al., 2013) examined the difference between isolation-type core exercises, like crunches, and compared them to integration-type core exercises that incorporated distal trunk muscle activation, like the pushup plank with alternating knees. The researchers found greater core muscle activation during the integration-type exercises and concluded “an integrated routine that incorporates the activation of distal trunk musculature would be optimal in terms of maximizing strength, improving endurance, enhancing stability, reducing injury, and maintaining mobility.”
Let’s get started then and integrate some of these helpful core exercises listed below into our own routine.
Exercises:
1) Superman’s
How to: Start lying face down on a matt. Simultaneously raise your arms, legs, and chest off of the floor and hold this contraction for 3 seconds. Tip: Squeeze your lower back to get the best results from this exercise. Repeat about 10 to 15 repetitions with multiple sets.
2) Russian Twists
How to: Grab a medicine ball, dumbbell, or weight plate and sit on the floor face up. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right. That’s one rep. Repeat 10 – 15 repetitions, multiple sets.
3) Push-up plank with alternating knee tucks (to the abdomen)
How to: Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line from the top of your head to your ankles. Without moving your body, bring one knee into your chest. Do not round your back. Return the leg to the starting position and switch sides. Repeat 10 – 15 repetitions, multiple sets.
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Sources:
Four Key Core Exercises For Runners – Linzay Logan http://running.competitor.com/2014/07/injury-prevention/four-key-core-exercises-for-runners_41874/4
The Crunchless Core Workout For Runners – Jon-Erik Kawamoto – http://running.competitor.com/2014/06/training/the-crunchless-core-workout-for-runners_78042/3
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