Every runner knows core strength is one of the foundations for success in their sport. From helping you to stay upright while running to protecting your spine, the benefits of a strong core extend beyond just helping prevent injury.
With a myriad of core workouts available on the web, it’s easy to get overwhelmed when deciding how to target this massive muscle group. We’ve compiled four simple, yet effective, workouts that you can fit in before or after your run in just a few extra minutes.
Plank
There are many plank variations, and the beauty of this exercise is that it requires no equipment. High plank (arms extended) and low plank (on the forearms) are the simplest versions, but side plank allows you to target the smaller muscles in the core, such as the intercostals. Add in some movement like plank walk-ups, and you have several options to rotate into your routine, ensuring you don’t get bored. Increasing the duration of a plank hold is another way to make this increasingly more challenging as you progress.
Boat
Any runners familiar with yoga may recognize this one. Similar to the plank, boat pose can take several different variations that can increase or decrease its difficulty and target different areas of the core. You’ll feel a simple, still boat pose in your lower abdomen, but challenging yourself with some prayer twists brings the heat to the side abs, too. While in the posture, bring your hands to heart-centre and alternate touching one elbow on the ground at a time. Bicycle and simple crunches are another great option.
Bridge
This one packs a lot of punch for how simple it is. In a successful bridge, runners will need to activate their glutes, another muscle group essential to injury prevention in running. As with the other two exercises, runners can keep this one simple or add single-leg movements to isolate the individual glutes and provide deeper strengthening.
Runners not currently doing extra core work will see the benefits with a few repetitions of these exercises weekly.
