Running was not so much fun when I started. Later on after few months, I found the rhythm and started logging 3-4 miles with no problem. At that point, quite ambitiously I decide to challenge myself for a half-marathon. One day during the practice run, I noticed that my stamina and determination was supporting my ambition but the legs were not. It felt like I almost hit a wall after running 5-6 miles in a stretch and going past 6 miles appeared out of my reach. I could have easily risked a back or leg injury had I not decided to consult my running coach at the gym at that point. The consultation as well as internet based research helped me discover five core exercises for runners that aren't about gaining rock-hard abs, but rather promoting injury prevention and good running performance. The best part was that I could have easily done it anywhere I like.
Start with this routine twice a week post-run. If you stick to it for at least six weeks, the research suggests you should see improvements in your running and significantly mitigate the risk of any injury.
1. Side Leg Raises: Lie on your right side with your arm extended under your head. Raise your left leg upwards as far as is oomfortable and slowly lower it back down. Complete 15 to 20 reps on each side.
3. Donkey Kicks: Get on all fours, keeping your back straight and supporting your hips. Take your bent right leg and kick it back and upwards before bringing it back to the starting position. Complete 20 to 25 reps on each side.
5. Planks: Get in push-up position, but instead of supporting your body with your hands,
go down to your forearms. Hold this position, making sure not to let your midsection sag towards the ground. Complete four to six reps for 30 seconds per repetition.