7 core exercises you should start doing NOW to improve your running!

Run For Heroes
3 min readMay 4, 2021

Let’s Do This x Run For Heroes

PLANK

It’s a no brainer to start with the plank!

To get the most out of your plank, you’ll need to focus on your form. Keep your hands aligned under your shoulders and pull your belly button up towards your spine. Squeeze your abs and your glutes to reap all the benefits.

PLANK SHOULDER TAPS

Runners benefit from this variation as it helps to reduce lower back pain, which can be a common drawback for runners.

Simply get into your plank position, lift one hand and tap it to the opposite shoulder & switch. Pull your stomach in extra tight as you tap to feel the burn and, importantly, try to keep the rest of your body completely still.

LEG RAISES

Tight, strong lower core muscles help strengthen the lower back, meaning that you maintain better running posture

To perform your leg raises, simply lie on the ground with your legs flat and your arms by your side. Raise your legs until your body creates an L shape, and then bring them back down without letting your legs touch the floor. You should feel a real burn in your lower abdominal muscles.

WINDSHIELD WIPERS

Your obliques connect to your hips, which have a big impact on your running gait and create the energy for the swing of your leg.

Do your windshield wipers in a similar way to your leg raises. However, instead of keeping your legs straight, bend them slightly and twist them to either side, creating a semicircle motion. Aim to keep your lower back in contact with the floor as much as possible.

GLUTE BRIDGES

Strong glutes in combination with a strong core and legs centre your pelvis and keep everything aligned, helping you to run faster.

lie on your back with your legs bent and your feet flat on the floor. Push your heels into the floor and tighten your glutes and abdominal muscles as you lift your hips upward.

BICYCLE CRUNCH

A good hip extension means stronger knees and a better foot placement, helping you run faster and prevent those pesky knee injuries.

To do your bicycle crunches, lie on your back with your knees up at a right angle. Place your hands behind your head and touch your right elbow to your left knee, and switch. You should aim for a deep crunch which activates those core muscles.

BIRD DOG

A great exercise for those non running days, this exercise works the core, hips and back muscles. & is great for balance & stability.

On all fours, reach out your right hand and kick your left leg back simultaneously, then switch sides.. Focus on creating a straight line from your hand to foot, keeping the hips squared and the back flat. Switch and repeat for an effective core workout.

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