3 Key Core Exercises for Runners

A strong foundation or “core” helps decrease your risk for injury, promotes good posture, and improves coordination and power during sports.  It’ll help you walk, run, bike, row, and move better.

There are 3 key exercises you can add before or after a run to help you build a strong core and turn on your hip muscles:

THE BRIDGE, FRONT PLANK AND SIDE PLANK

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Runner’s Core Sequence

BRIDGE AND MARCH

BRIDGE AND MARCH:
Lay on your back with feet in line with hips.  Lift hips evenly off floor into a bridge position. Press hands into floor, pull belly up and in as you lift a foot a few inches off the floor.  Shoulders and neck relaxed.  Keep hips level as you alternate lifting one leg off floor into a table top position like you are marching.  Do 5-10 reps each leg.

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FRONT PLANK

 FRONT PLANK ON ELBOWS:
Press your forearms down into the floor as you lift your hips and knees off the floor until they are lined up with your spine.  Slide shoulders down toward your hips.  Pull belly up and in and tuck your booty.  Gaze at floor slightly in front of your hands.  Feet are in line with your hips.  Hold 10 seconds and breathe or alternate bending knees slightly while keeping spine/hips steady.

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SIDE PLANK

SIDE PLANK:
Lay on your right side with left leg slightly in front of right leg and inner thighs squeezing together.  Press down through right forearm as you lift hips off floor a few inches.  Your head, shoulders, spine and hips should be lined up once you lift off floor.  Place your left hand on your hip.  Pull your belly up and in.  Squeeze your inner thighs.  Hold 10 seconds and breathe. Repeat other side.

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REPEAT THE ENTIRE CORE SEQUENCE 2 MORE TIMES

New to these exercises?  Remember to:

1.  MODIFY AS NEEDED
Bridge: you can start by just lifting your hips up and down and progress to foot off then to marching.

Planks: you can start them on the floor with your knees down and progress to knees off. 

You shouldn’t begin these exercises if you are pregnant and new to them or have a recent injury.  Consult your health care provider for guidance.

2.  FOCUS ON FORM
During all movements, you want to:

• Engage your lower abdominals: pull your belly muscles up, in and back.  Think pubic bone to your lower back (where your belt would sit in the middle of your low back).  It’s a diagonal pull up, in and back that you are aiming for.
• Keep a neutral spine: a slight curve in your low back not too rounded or arched during the entire exercise.
• Head in line with spine, chest lifted and shoulder blades pulled down and in toward your back pockets (think arm pits to hips) and lower ribs pulled in. 
• Breathe: don’t hold your breath during the exercises.  Breathe in through your nose and out through your mouth.
• During the bridge, have equal weight on front and back of your foot.  Feet in line with hips and knees in line with hips.  Hips stay even while you bring one foot off the floor during the march. 

There should be no pain especially in your wrist, neck, back and knees when doing these exercises properly.  STOP if you feel pain.  You can get sore from them but sharp pain is not OK.  If you have pain, modify and look at your form.  If that helps, keep going.  If it doesn't, STOP.

3.  THE GOAL
Add these 3 core exercises before or after your Running workouts 3 days a week.  Overtime build your endurance to holding planks 30 seconds and 15 reps of bridge for 3 sets.
 
Got a running or workout buddy you think would enjoy these exercises?  Please share this blog post with them.

Get Stronger, Run Longer!
Team Core Power

P.S. GO PRO TIP: Add the runner’s lunge stretch to open up, activate and reset your hips before or after your run.