A strong core is crucial for running performance, comfort and efficiency while running, as well as injury prevention. As you build your core strength, your running form and efficiency will improve and you’ll just feel better overall. Here are six core exercises for runners to help strengthen and tone your core muscles, including your abs, lower back, hip flexors, and obliques.
Bicycle Crunch
The bicycle (or elbow-to-knee twisting crunch) is a great move to help strengthen your abdominal muscles. And if you’re bored with regular crunches, it’s a fun way to mix it up. Here’s how to do it:
1. Start out on the floor (on a yoga mat or towel), on your back, with your knees raised and your hands gently supporting your head.
2. Curl your right elbow toward your left knee, bringing them together over the center of your body.
3. Return to your starting position and repeat with your left elbow toward your right knee.
4. Don’t forget to breathe evenly throughout the exercise.
5. Continue alternating nonstop for one minute. Work up to 90-120 seconds as you continue to progress.
Fitness Ball Crunch
Using a fitness ball for abdominal exercises gives you a greater range of motion than doing them on a hard, flat surface. As a result, you can exercise your core muscles more thoroughly. Try these fitness ball crunches:
1. Lie face-up with the fitness ball under your middle or lower back. Keep your feet flat on the floor, shoulder-width apart.
2. Place your hands behind your ears.
3. While keeping your hips and lower body still, tighten your abs and lift your chest up in a crunching motion. Don’t bend your neck to initiate the crunch.
4. When your mid-back loses contact with the fitness ball, hold your position for 1 second, then slowly return to the starting position.
5. Perform three sets of eight to 12 repetitions, resting for 60 seconds between sets.
Bird Dog Exercise
The bird dog (or alternate leg and arm) exercise strengthens your abdominals, your lower back, butt, and thighs. It’s an easy and fun addition to your core exercises regimen. Here’s how to do it:
1. Start on the floor, on your hands and knees, with your hands firmly placed about shoulder-width apart.
2. Tighten your abdominal muscles.
3. Raise one leg off the floor and hold it straight out behind you. Be careful not to let one hip drop lower than the other, so you don’t twist your trunk.
4. Once you feel stable with your leg raised, raise your opposite arm straight out in front of you at the same time (see photo).
5. Hold for 5 seconds, then lower your leg and arm.
6. Switch to the other leg and arm.
7. Repeat 8 to 12 times on each leg/arm, holding each rep for 5 seconds.
8. Build up to holding each rep for 10 to 30 seconds each time.
Mountain Climbers
This move targets your abdominal muscles and upper body. Here’s how to do it:
1. Start in a regular plank position. Make sure that your shoulders are over hands.
2. As you engage your core, bring your right knee forward under your chest, towards your right arm. Your toes just slightly off the ground.
3. Return to your plank position. Switch legs, bringing the left knee forward.
4. Keep switching legs, until you’ve been doing the exercise for 30 seconds.
5. For additional challenge, bring your knee forward and cross your chest, towards the opposite arm (see photo).
Fitness Ball Push-Up
If you feel like you’ve already mastered a basic push-up, you might want to take it up a notch and try push-ups on a fitness ball. You can also use a half balance ball to do these. Just keep in mind that you should be able to perform at least 20 basic push-ups before your move to the fitness ball.
In addition to being good for your upper body, push-ups on a fitness ball will also help strengthen your core and improve your balance.
Here’s how to do a push-up on a fitness ball:
1. Get in push-up ready position with your chest on the stability ball and your hands at the side of your chest.
2. Place your toes on the floor, with your legs straight.
3. Push your body up until your arms are almost straight. (Make sure you don’t lock your elbows).
4. Hold the push-up for 2 seconds.
5. Slowly return to the starting position. That’s one rep.
6. Do three sets of 10 to 12 reps, resting for 30 seconds between sets.
Opposite Arm and Leg Raise
The opposite arm and leg raise exercise can help strengthen your upper and lower back. Here’s how to do it:
1. Lie on your stomach with your forehead resting on the floor, arms extended next to your head and legs extended. Your feet should be resting on the sides of the big toes.
2. Slowly and gently raise your right arm and your left leg for two counts and then lower for two counts.
3. Repeat using left arm and right leg, alternating sides.
4. Complete a total of 10 reps (5 with each arm/opposite leg) and progress to 3 sets of 10 reps.
