# Elevate Your Running Performance with This Core Routine
Written on
Chapter 1: Introduction to Core Training for Runners
Are you in search of a dynamic core workout tailored specifically for runners? Every exercise included is crafted to refine your form and enhance your strength!
Image credit: Andrea Piacquadio on Pexels
For runners aiming to boost their strength and performance, a generic core routine simply won't suffice. It's essential to apply the principle of specificity, honing in on the joints, muscles, and movement patterns crucial for running. While this might sound complex, it’s actually quite straightforward and accessible to everyone—requiring just a small amount of floor space and a few basic accessories.
Today, I’m excited to introduce a concise 5-minute core workout that accomplishes everything mentioned above—and more. This routine is designed to encourage all runners to eliminate excuses and truly excel in their sport. You might be surprised by how significant a small time commitment can be for your performance, health, and overall functional ability. Even if core workouts aren't your favorite, I assure you that these exercises will provide a refreshing change from the typical planks and sit-ups. In the end, dedicating just 5 minutes is something we can all manage, right?
Chapter 2: The Benefits of Core Training for Runners
This program addresses several critical aspects that many runners often neglect. Firstly, it focuses on lateral hip and trunk stability during hip flexion. Additionally, it enhances overall hip mobility, improves anti-rotation and anti-extension capabilities through the core, and increases stability in the knee and ankle joints— all while engaging in movement patterns that closely resemble your running gait!
Before we dive in, please keep in mind that exercises like the ones listed below come with inherent risks. If you have any chronic conditions or previous musculoskeletal injuries that might hinder your ability to perform these movements correctly, it's wise to consult with a healthcare professional before starting.
If you're new to these exercises, aim to practice this routine 2-3 times per week. For those who wish to challenge themselves further, consider doubling the sets of each exercise to enhance endurance. Just remember to listen to your body and avoid pushing through any pain during these movements.
Section 2.1: Key Exercises
- Side Plank with Hip Flexion
Image credit: DanceSpirit
Duration: 45 seconds per side
- Instructions: Begin in a standard side plank position. Gradually flex and extend your top leg in a controlled manner. Ensure that your bottom hip remains elevated and your core is engaged throughout the movement. Ideally, each repetition should take between 3 to 5 seconds! If you find this challenging, start on your knees before progressing to the full plank.
- Lying Psoas March
Image credit: The Barbell Physio
Repetitions: 10-15 per side
- Instructions: For this exercise, you will need a resistance band, which can easily be purchased at fitness stores for around $3-$5. Loop it through your feet and lie on the floor comfortably. Execute controlled marches with maximum range of motion, aiming for 10-15 reps or until you reach fatigue. Remember to keep your core braced throughout this movement, as it’s excellent for enhancing the strength and endurance of your hip flexors.
- Quadruped Forearms Hip Extension
Image credit: AchieveFitnessBoston
Repetitions: 10-15 per side
- Instructions: Start in a quadruped position with your forearms on the ground. Extend your back leg as far as you can while keeping your back flat and core tight. Aim for 10-15 slow reps and switch sides! If comfortable, hold the top position for 2 seconds each time.
- KB Offset March
Image credit: Christian Lawal Personal Training
Duration: 1 minute per side
- Instructions: This exercise is simple in concept but very effective. Grab a moderately heavy weight (household items work well too) and hold it in one arm. March forward with high knees while keeping your core tight and hips level. Maintain good form for about 45 seconds to 1 minute before switching sides. Slower movements yield better results!
Photo credit: Eagle Media Pro on Unsplash
In Conclusion
Every capable runner should incorporate some form of resistance training into their weekly routine—no exceptions. While obstacles such as cost and time may arise, everyone can commit to a quick program like the one outlined here. Not only will your running form improve, but you’ll also experience significant gains in mobility, stability, and injury prevention. With such a minimal time investment, this program is a no-brainer for any runner looking to outperform their previous self.
What’s holding you back?
This video, "The Only Core Exercises You Need For Strength And Stability!" showcases essential core exercises that will enhance your stability and strength, making it an excellent complement to your running routine.
Check out "The BEST 10 Minute Ab Workout For Six Pack Abs (HIT EACH AREA!)" for a fantastic quick workout targeting all areas of your core, perfect for runners aiming for a comprehensive fitness approach.