A Core Strength Program for Runners
Core strengthening works the muscles in your torso from your armpits down to your hips. It's the transition zone between the upper and lower body. Running coaches regard the main benefits of this strengthening to be: better control over your body to gain greater muscle power from legs, better balance, and better running economy (spend less energy to run faster). Also, from a daily living / functional movement perspective, core strengthening also helps improve posture and counteract the effects of prolonged sitting. After doing this program for a month, you may begin to notice that you seem taller because your posture is more upright.
This program, Core Experiment of One Coaching or Core EOOC, has 10 exercises. Each exercise is demonstrated below along with an accompanying description. If you're a beginner, some of the exercises have adaptations to increase accessibility. In addition, some exercises have ways to increase the challenge level.
Equipment Needed: a yoga mat or an exercise mat for cushioning on the ground. Also, an interval timer app is needed; like the free app from GymBoss. I'm currently using a time interval of 30 seconds for each exercise, for 5:00 of total work. If you are a beginner, it is recommended to start at 20 seconds, for 3:20 in total. Just to let you know it takes about five seconds to switch from one exercise to another. And for those wanting more of a challenge, the time interval can be increased gradually.
CORE EOOC
1) V-sit Running Arms
Lift upper body and legs to V-sit formation. Use running arm motion while holding your legs steady.
Extra Challenge: Try moving arms as quickly as possible while still remaining steady.
2) Superman - Alternating Arms & Legs
Face down, position yourself in Superman with arms out in front of your head. Then alternate lifting right arm & left leg, left arm & right leg, etc.
The lower back muscles are used in Superman movements. If you have lower back problems, you may want to skip these movements.
3) V-sit Flutter Kick
Lift upper body and legs to V-sit formation. Move legs in a flutter kick motion while holding upper body study.
Extra Challenge: Try to kick legs as quickly as possible while remaining steady.
4) Side Plank
Use your elbow and feet to balance the rest of your body in the side plank position.
Adaptation: Use your elbow and knee to balance your body.
Extra Challenge: While holding the side plank position, see how many times you can lift your top leg.
5) Push-ups
Face down, place your hands on the floor next to you, just below shoulder height. Rise into a plank from your feet. Then, bend your elbows and lower your body back down.
Adaptation: Use your hands and knees to push-up.
Extra Challenge: After rising to a plank, extend one hand out in front of you (alternate R & L hands).
6) Supine Plank
Facing the ceiling, use your hands and feet to balance the rest of your body in the supine plank position.
Extra Challenge: While holding the supine plank, try to see how many times you can lift your legs while remaining steady (alternate R & L legs).
7) Side Plank (Other Side)
8) Superman Plank
Face down, position yourself in Superman with arms out in front of your head. Then lift your upper body and legs and hold position.
9) V-sit Scissor Kicks
Lift upper body and legs to V-sit formation. Use scissor kick motion (right leg over top left leg, and vice versa) while keeping your upper body steady.
Extra Challenge: Try to scissor kick legs as quickly as possible while still remaining steady.
10) Dips
Using a sturdy chair, face the ceiling and place your hands on the chair seat and feet on the floor to form a supine plank. Next, bend your elbows to lower your body to the seat. Then, straighten your elbows to raise your body back to a supine plank position.
Mixing Core EOOC & Run Training
Core EOOC takes five minutes in total to do, so it is recommended you work this program into your schedule seven days per week. Yet, in recent articles, I’ve been talking about a hard day / easy day sequence in training. So we want to keep hard days hard and easy days easy. On an easy day, with an easy run or cross-training; it is recommended to do this program one time. Whereas, on a harder run day, with a workout like intervals or a tempo run, it is recommended to do the program two times with a brief recovery minute in between. And if you’re building up your mileage to a peak, like training for a marathon or half-marathon, may want to consider doing this routine three times on harder days during your peak running weeks. So, Core EOOC can mirror your run training program.
In 2023, during race season, I'm doing Core EOOC three days per week and doing 3 sets of these exercises, which takes me about 15-20 minutes to complete.
* * *
Thanks for viewing!
Readers may be interested in this article discussing a hard day / easy day training sequence : Starting a Running Habit
For more in cross-training, check out this article: The Many Uses of Cross-Training for Runners
Readers may be interested in these article discussing interval and tempo runs: Intervals are for All Runners & Monthly Run Challenge: Tempo Run
QUESTION?
info@experiment1coaching.com
FOLLOW
If you enjoyed this post, never miss out on future posts by following Experiment of One Coaching.
WEBSITE
Experiment of One Coaching covers topics ranging from running, strength training, health & wellness, sports nutrition to travel. I usually post once or twice a month.
Comments