Do you want to become a better runner? Strengthen your core! A strong core prevents wiggling in your torso as you run and improves stability, making you a better runner.
Core strength also reduces the risk of injuries because it helps you maintain proper posture while running.
Note that your core is more than your abdominal muscles. Your hip, pelvis, and lower back muscles also make up the core.
Today’s workout may be a little advanced for beginners but it’s perfect for strengthening the core. Avoid doing this workout right before your run because it’ll tire your muscles.
Whether you do long distance running or sprinting, this core workout is perfect for you. Below the video, you’ll find instructions on how to perform each exercise.
Core Workout for Runners
Here’s a breakdown of the 5-minute core workout for runners:
Full Ab Curls – 30 Seconds
Mountain Climbers – 30 Seconds
Rest 20 Seconds
Glute Bridges – 30 Seconds
Elbow Plank – 30 Seconds
Rest 20 Seconds
Hand Walkouts – 30 Seconds
Sitting Twists – 30 Seconds
Rest 20 Seconds
Crab Kicks – 30 Seconds
Plank Jump Ins – 20 Seconds
Full Ab Curls
This is a great exercise for building your rectus abdominis. Perform it slowly in order to greatly activate your abs. Rise slowly and lower your back slowly down to starting position.
Feel free to wedge your feet under a couch or ask someone to hold them if they keep going up every time your crunch in.
There’s not much to say about this exercise. It’s one of the best full body exercises for targeting your core.
Remember to keep your neck in its neutral position while doing mountain climbers. And keep your hips stable, don’t bounce them up and down.
Glute bridges will activate your pelvis and glute muscles. Perform this exercise slowly in order to get the most out of it. I may also note that glute bridges activate your lower back muscles.
Slowly raise your hips and squeeze your butt for 2-3 seconds before lowering it back to the starting position.
Many of us have done the plank at some point. Unfortunately, most people don’t perform this exercise properly.
Avoid the common mistake of sinking your hips as you hold the plank. Keep your shoulders, hips, and knees aligned in a straight line. Keeping the ab and butt muscles tight all the time helps keep the body properly aligned.
Hand walkouts will do more than strengthen your core – they’ll build your triceps and shoulder muscles.
Make short strides with your arms in order to get the most out of this exercise. Keep your ab muscles tight all the time.
This simple exercise builds your abs and oblique muscles. For sitting twists to be effective, you have to lean back and then twist your torso from side to side.
This core exercise will even stretch your hamstrings and consequently lower the risk of injuries.
Keep your hips as high as possible while doing this exercise.
Plank Jump Ins
This is one of the most rewarding full body exercises. It activates every muscle in your body and strengthens the core.
Keep your ab muscles tight, especially when kicking your feet back.
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