Impressive Core Workouts For Runners

Impressive Core Workouts For Runners

If there is one thing that every runner should have–it’s a strong core. Our core is at the center of our body holding us upright when we run and keeping us from toppling over when we become exhausted. The stronger your core, the less likely you are to get all slumpy (my new word!) when you run.

A few weeks ago I mentioned briefly about my never ending battle with my Diastasis Recti. After I wrote about it, I had a lot of you reach out and thanked me for talking about my struggle. It is one of those things that is a by product of multiple births, and although I recovered quickly after my first born, it’s been really hard to recover after my second born.

Today I am sharing some diastasis recti specific abs exercises that will activate the deep core muscles and start the healing process. I am also sharing 5 more fantastic (normal) ab routines for EVERYONE in the latest installment of our very popular Workouts For Runners Series!

Core Matters: The Crucial Role of Core Workouts for Runners

At first glance, running seems to be predominantly a lower-body exercise. However, those in the know understand that the core plays an instrumental role in a runner’s performance and health. Strengthening the core is about more than achieving toned abs; it’s about optimizing power, stability, and biomechanics during every run. Here’s why core workouts are a non-negotiable part of a comprehensive running regimen:

1. Improved Balance and Stability: A strong core ensures that runners maintain stability and balance, especially on uneven terrains. This is especially important for trail runners who encounter varying and often challenging surfaces. With a strong core, runners are less likely to roll an ankle or trip.

2. Enhanced Running Efficiency: The core muscles assist in controlling the pelvis’s movement, impacting the alignment of the hips, knees, and ankles. A stable pelvis means more direct propulsion, enabling runners to use their energy more efficiently and potentially improving race times.

3. Reduced Fatigue: As core strength improves, runners tend to rely less on the smaller stabilizing muscles, which can fatigue quickly. A strong core allows these smaller muscles to do less overcompensating, reducing overall fatigue and making longer runs more manageable.

4. Lower Risk of Injury: A weak core often leads to compensatory movements, which can throw off a runner’s biomechanics. Over time, this can lead to overuse injuries such as runner’s knee, shin splints, and even lower back pain. A strong core mitigates this risk by promoting more biomechanically sound movements.

5. Better Posture and Form: Core strength directly impacts running posture. A stable core helps runners maintain an upright position, especially when fatigue sets in during the later stages of a run. Good posture can enhance lung capacity, reduce strain on the spine, and optimize stride length and frequency.

6. Increased Power and Speed: Every stride and push-off benefit from the transference of power through the core. When sprinting or tackling hills, a robust core can make a noticeable difference in the ability to generate force.

7. Quicker Recovery: A strong core can also aid in recovery by reducing the strain on other muscles and promoting more balanced muscle use during runs. This might translate to reduced post-run soreness and a quicker return to the track or trail.

Incorporating Core Workouts: For runners, core workouts shouldn’t just focus on the rectus abdominis (the “six-pack” muscles). Effective training routines also target the obliques, lower back, hips, and even the glutes. Planks, side planks, Russian twists, bird-dogs, and mountain climbers are just a few exercises that can be included in a runner’s core-strengthening routine.

In conclusion, while pounding the pavement or hitting the trails is a runner’s primary focus, dedicating time to core strengthening is a smart investment. A solid core lays the foundation for better performance, fewer injuries, and a more enjoyable running experience. The message is clear: For runners, core truly matters!

• Sarah @ Run Far Girl
• Carly @ Fine Fit Day
• Laura @ This Runner’s Recipes
• Allie @ Vita Train 4 Life (a video!)

Check out more Workouts For Runners:

• Speed Workouts For Runners
• Hill Workouts For Runners: Beat The Beast!
• Upper Body Workouts For Runners
• Two A Day Workouts For Runners
• 6 Amazing Indoor Workouts For Runners
• 5 Easy Injury Prevention Tips For Runners

How often do you work on your core?

Nellie

Hi! I’m Nellie. I am a busy mama of three, wife to my high school sweetheart who loves to cook, workout and stay organized! I love to share helpful printables, the best recipes and fitness tips for the modern mom. I strongly believe that every mom can feed their family well, take proper care of themselves and have fun along the way! Read my story.

Get comfortable and be sure to come hang out with me on social. Don’t grab your free fitness journal before you go!