Guest Post By: STUFTmama
As runners we focus a lot on getting our miles in every week, but we sometimes overlook how important it is to have a strong core. Not only is it essential to have a strong core to become a better runner, but it’s also not something you can achieve by just crunches here and there.
You may only need to work your core 2-3 times a week, but you need to make sure to work it the right way and to work your entire core. You core consists of your lower back, glutes and your abs and not just your “six pack”, but all the layers of abdominal muscles.
Here are a couple of simple things you can do to help work your core a bit without adding a full extra workout. What can I say, I’m a firm believer that every little bit helps.
Stand on a BOSU ball or a balance disc. You can do squats or lunges, upper body resistance moves or just stand on it for balance.
Balance one 1 leg for 1-3 minutes while holding your other leg up at a 90-degree angle. I love this one because it can be done anywhere, even while watching your kids at the park or cooking dinner.
Hit the trails. You have to stabilize your body more on the uneven surfaces so your core gets an extra little workout and you don’t even realize it sometimes (until the next day of course).
Ideally though, runners need to set aside 10-15 minutes 2-3 times a week to really concentrate on core strength with a few focused exercises. Here are three moves to add to your weekly core routine or to start out with as a basic routine. Do each move continuously for a minute or hold for a minute (depending on the move) and then add on time and additional moves from there. These three moves are my favorite because they hit all the core areas at once.
- V-sit. Sit on the floor and lift your legs up while letting your chest come back. Straighten your legs to make it harder and bend your knees in to make it easier.
- Scissors. Regular and with a rotation. One leg is lifted towards the ceiling while the other leg is extended out lengthwise with the heel close to the floor, but not touching. Switch legs and hold, then switch back.
- Plank and side plank.
A strong core will help with everything from stability and endurance to maintaining proper form and even sprinting to the finish.
Kristin (STUFTmama) is a 3:17 marathoner who has completed 19 full marathons. She is an ACE certified group fitness instructor, personal trainer and physical education teacher. Her five year old twin boys keep her busy and she blogs over at stuftmama.com