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Core Training for Runners
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As a runner, you may not think that core stability is really that important. Unless you want shredded abs, you can skip it, right? Not quite. Core training is a vital part of your weekly strength training routine for the main reason of keeping you stable.
Why does it matter? Read on to find out just how your core supports your running and can even improve your performance.
What area is your core?
Strengthening your core goes beyond working your abs and sinking into endless rounds of crunches. You’ll actually want to be focusing on your entire trunk. That’s the space from your shoulders down to your hips and includes your:
- Lats
- Abdominals
- Obliques
- Lower back
- Pelvic floor
- Glutes
- Hip flexors
That means you’ll likely already be training some of these areas in your gym workouts, if you’re not already focused on your core. And, if not, it gives you the opportunity to add lots of variety into your workout.
How core strength improves running performance
Whether you feel it or not, your core is engaged every time you run. It’s those strong core muscles that keep your body upright when you’re running. And being able to do that means you can adjust your running technique for best form. Your body should be in a straight line with a neutral spine and a slight forward lean. Your eyes should gaze to the path ahead of you rather than down.
That takes a lot of strength and good stability too. But when you manage it with a strong core, you’ll find you have a better running economy which means you get through more miles on less energy and may even run faster.
You might also find that you pick up fewer injuries. That’s because you have better balance - a direct benefit of a strong core - so your legs don’t need to overcompensate for your form.
Best core exercises for runners
Since your core is always active when you’re running, it’s good to target exercises that strengthen it. There are many ways to do this, including on machines, but often you don’t need to add weight to your workout.
We recommend trying core exercises that don’t use machines because then you’re also working on your balance and putting those stabilising muscles to good use. You can try these bodyweight exercises:
- Planks
- Side planks
- Glute bridges
- Bicycle crunches
- Leg raises
- Mountain climbers
Many of these movements and similar variations are done in Mat and Reformer Pilates.
Or, add a little weight if you want to take it further. You can try:
- Farmer’s walks with kettlebells
- Russian twists with a weighted plate
- Deadbugs with dumbbells
For more help in your strength training, our expert PTs are on hand to support you with everything from understanding equipment to tailoring a unique fitness plan.
How long should you train your core + some common mistakes
As a regular runner, you should look to strength train 2 - 3 times per week if you can fit it in, for around 20 - 30 minutes. These sessions should be a mixture of exercises that work your whole body, since running is a full body sport. And that includes some core workouts too.
Hopefully by now, you can see that core training does not just focus on abs. That’s a really common mistake that people make when they are training their core. Strengthening your glutes and lower back is just as important for running. Don’t forget, your core relates to your whole trunk from your shoulders down to your hip flexors.
At Virgin Active, we have everything you need for a good core training session. From machines to free weights and experts to help you achieve your goals. Join us or get in touch.
Ready for your next workout? Check out all the group exercise classes available at Virgin Active.
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