Tuesday, November 18, 2014

Top Five Core Running Exercises

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.

2. Clamshells: Lie on your right side, but this time bend your knees, like you're getting ready to get in the fetal position. With your bent legs stacked on top of one another, open up the clamshell by lifting your left knee upwards, keeping your feet together. 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.

4. Bridges: Lie on your back with your knees bent and your feet flat on the floor. With your arms at your sides, deliberately raise your butt and lower back off the floor until your body forms a diagonal line from your knees to your torso to your head. Hold for two seconds and lower back down. Complete 10 to 15 reps.

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.

1 comment:

  1. My workout/Thursday night plans were actually combined–I ran a 5k tonight. It.was.awful. It was about a million degrees outside, and my lack of training was more than obvious. I wanted to quit and thought about walking probably eight times or so. I was so relieved when the finish line was finally in sight. Ugh.
    ALOKA UST-5546