Runners can incorporate in between running sessions a core training routine.Core training provides hip health keeps your chest and shoulders supported during arm swings. Adding strength to your core can also help to absorb ground impact from running during your long runs. Strengthening your core is also needed for balance which is very helpful during your long runs as well. I am going to share with you some ideas of how to include core strengthening exercises into your running regimen.
How Often To Train Core
If you are able to complete ab training be sure to maintain your core strength. The rule applies move it or lose it.
Your core will not last forever so be sure to strengthen your core 2-3 times a week during your easy runs. Vary from 2-3 times you work your abs according to how much you run that week if you run fewer miles you can do core strength training three times a week if you plan to run for more miles in the coming week plan core strength training two times a week. This will prevent over training and will have you feeling healthier and slimmer in a matter of weeks.
Core Strength For Balance
Balance is an essential part of running and balance will help you run faster longer and further. Your core plays a major role in stabilization of the body. Your core can also prevent falls from happening off and on the road of running. Core strength relates to balance. It is necessary for you to maintain core strength to maintain mobility in the hips, knees and the ankles.
Core muscles include abdomen, lower back, hips, and glutes. These muscles require you to focus on them a little more than other muscles to activate them. It is necessary to exercise these muscles regularly and purposely to achieve full functionality of the body.
So here are 2 core exercises that you can do to keep maintain your balance in the long run.
I have also added an easier option that you do if you lack the athleticism or energy due to time constraints do not be too proud to ignore the easier variations the goal in training is moderation not how intense you are working.
Do not copy someone who is training hard, if you are fatigued take a second and do the easy options shown here. Everybody got where they are now by going slowly at first and at a comfortable pace, pain does not necessarily mean a better workout in fact over training can lead to some diseases such as heart failure.
Planks condition your abs as well as your lower back. Keep your body as straight as possible, keep a straight line through your lower back and through your glutes, do not drop your hips and do not raise your butt off the ground keep your hips in a straight line.
Beginners stay on your hands instead of your elbows to make this exercise easier or to avoid over training and complete the rep time.
Advanced runners can extend elbows in front of you which puts more pressure on your core and makes this exercise more difficult.
Propel yourself up on your elbows with your feet slightly apart. Keep your body aligned, your abdominal muscles should be nice and tight, and your shoulders are directly above the elbows and down and back, do not hunch up. Hold your plank position for 45 seconds to a minute. If you feel any pain relax and get out of plank position and return to plank position when you feel comfortable to finish the 45 seconds.
Do 3 to 5 reps rest 1 to 2 minutes after each plank interval. If done correctly your core and lower back, and shoulders should be the main muscles worked in this exercise.
Option: Standing Plank
Starting position: position yourself in front of a desk or clean counter. Position your feet together.
Movement: Begin by contracting or tightening your abdominal start to lower your upper body onto your forearms on the platform you are using(desk or counter). With your hands clasped together bring your shoulders in alignment above your elbows. Position your feet back onto the balls of your feet to align your body in a straight line to form the plank! And hold this is one rep!
Form: squeeze your abs and keep your shoulders down and back, remember to breathe comfortable and relax stop before you feel any signs of pain.
One legged Squat Reach
This movement targets the abs, but, and legs for perfected balance
Stand on your left leg and with your right foot a few inches off the ground near left ankle.
Next bend left leg about 90 degrees. Keep your back straight and reach your right hand to the outside of left foot.
Return to start. Continue for 30 seconds (or until you have completed 15 reps). Switch sides and repeat.
Make sure the opposite leg is still and not drifting back or to the side as much as possible.
Individuals should avoid the back extension exercise. Individuals who have herniated disc, sensitive spinal nerves, overweight individuals or people with poor back control may not be able to properly execute this fitness exercise. They are prone to arching during this exercise. These individuals can substitute this exercise with a back extension machine until their back can handle the tougher workload.
Core Training Prevents Injury
Core training helps to improve your core training while also helping to prevent injuries that eventually come with running. It is very important to prevent even the smallest of injuries because injuries that are ignored more often than not become serious injuries in the future.
With core exercises your running will improve as well as your balance. You will become the stronger runner that you desire to be. Core training also helps eliminate unwanted time off the road for running by preventing injury. Core strength is very important to prevent falls and trips that might happen during your longest runs.
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