Tag Archives: core strength

3 Core Exercises for Runners

Every runner knows that having a strong center can help you run faster.  What isn’t clear is what core exercises are best for building the stability and strength that best supports running at any distance. While your core is made up of many muscles this blog’s focus is on the core’s core.  Made up of your abs, obliques, lower back and transverse abdominis they’re the muscles that keep you aligned and upright.  That’s pretty important stuff for running.

Whether you’re an 800M runner or an ultra marathoner here are are three of Team ECRP‘s favorite core exercises.  Trust us, they’re so much fun you’ll want to add them to your strength training routine as soon as you can.

Planks.  Runners can never plank enough.  Well, a world record isn’t necessary.  With so many varieties available there is a plank for everyone.  One great tool for continuing to challenge your core exercisesbody to get stronger is plank flash cards.  Write a type of plank on one side of a card, repeat for a number of styles then record your history on each one.

Twists.  Rotational stability is key for not wasting energy while we run.  The more power going forward the better off we are.  Strengthening our twisting muscles provides the support we need to run faster and more efficiently.  You can twist in a plank and with a ball, cable or resistance band.  Whichever one you choose is sure to benefit you.

Dead bugs.  More like a dying bug since you’re moving but this simple looking move can really be tough.  This move exclusively hits that all important transverse adominis.  Right in the middle of your body this muscle is the center of your core providing stability for your spine and pelvic floor.  Laying on your back it’s important to keep your lower supported and move your legs independently.

With so many core exercises to choose from it’s hard to go wrong.  Give the choices about a try to develop a well rounded core that will support every mile you run and those last few marathon miles will thank you.

Coach Meredith

3 Reasons to Plank Every Day

It sounds boring.  Perform a plank every single day.  There’s good reason to, however, especially for runners.  With endless options for the type of plank you choose to do there’s bound to be a few you can pick from.  No matter which ones you end up practicing you’ll get these three benefits and become a stronger runner.

Strength.  Planks increase core strength and stability while activating lots of other supporting muscles as well.  Regular plank works your entire frontal plane, from your chest to your quads.  Reverse it to hit shoulders and glutes along with those all important core muscles.  You can even add other movements to your planking.  Try a renegade row or windshield wiper for a planktougher challenge that will build strength through your whole running body.

Balance.  Performing unilateral varieties like side planks will help eliminate muscle imbalances  that can, eventually, lead to injury.  Less risk of injury is a big benefit of all strength training but especially of one side at a time work.  We all have a tendency to favor one side that becomes more and more dominant as we ignore it.  Making both sides pitch in leads to more power and more even impact during activity.

Better running.  With the strength and balance you’re building by tackling that plank each day your running form will improve.  You’ll have better posture with an upper body and core that can support faster running for a longer period of time.  Proper positioning also stretches the muscles of your foot, an area that often gets overlooked.  Fully functioning feet are an important part of quality running and planks can help.  Add those benefits together and it all means better race finishes.

Tip:  Create a set of flash cards each featuring a different variety with the type on one side and your times or reps on the other to record progress.

Coach Meredith