Runners often focus on improving mileage and speed work, neglecting a crucial aspect that can make a world of difference on race day: core strength. We have you covered with three simple yoga poses that will not only help in building a rock-solid core, but also promote better posture and breathing, critical for sustaining long runs and improving overall endurance.
While it’s easy to think that the legs do all the work, a strong core is the foundation that supports every stride, helping to improve balance, stability and overall efficiency. Incorporating core-focused yoga moves into your routine can help you build the strength and flexibility you need to stay injury-free and reach new personal bests.
Side plank
Plank pose and variations strengthen obliques and stabilizer muscles, essential for maintaining balance and keeping upright posture during those tough final miles.
Lie on your side with legs stacked, one on top of the other.
Place your elbow directly under your shoulder to prop your upper body up., with your forearm along the ground
Lift your hips off the ground, forming a straight line from head to feet and tightening your belly and glute muscles.
Hold for 10-30 seconds, then switch sides. If this move feels too challenging, try the move from your knees, keeping your hip on the floor.
Boat pose
This pose engages the deep core muscles, improving posture and endurance.
Begin sitting on the floor with knees bent and feet flat. Place your hands behind your knees and lift your chest, engaging the back muscles as you inhale.
On an exhale, back slightly, lifting your feet off the ground so your shins are parallel to the floor.
Keep your hands where they are, or for an added challenge, extend your arms forward, being sure to keep your back straight. Squeeze your inner thighs together as you continue to press your chest upward.
Hold for 1o-30 seconds, then lower your legs. Repeat several times.
Bird dog pose
Bird dog strengthens the core muscles, while also engaging the back and glutes, improving overall stability and balance, which are essential for maintaining good running form.
Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and knees under your hips.
Engage your core and extend your right arm forward while simultaneously extending your left leg straight back.
Keep your hips square to the ground and avoid arching your back.
Hold the position for a few seconds while keeping your core tight and your body aligned.
Slowly return to the starting position and repeat on the opposite side (left arm and right leg); aim for five-12 repetitions on each side.
When incorporating yoga poses for strength, stay focused on maintaining form and activating key muscle groups rather than performing more repetitions or increasingly intense variations. Feel free to reduce the time or suggested repeats of each pose to what you can maintain without compromising form. These stretches are gentle enough to add to your routine after any training session, but remember to pay attention to what your body is signaling to you, and back off or adjust if you feel any pain or numbness.
