Three Core Exercises to Boost Your Running Form
Including a range of core workouts in your training regimen can significantly improve your running form, whether you are an elite or leisure runner.
Core stability and strength are crucial for maintaining posture and performance in distance runners. Additionally, it encourages efficient movement, which is important when running for long periods of time. The core, which consists of about 30 muscles in the low back, hip, abdomen, and pelvis, regulates how the trunk moves over the pelvis and keeps the spine stable under load and during movement. An efficient core during physical activity like running enhances muscular balance and may reduce the risk of injury and overuse.
The hips, knees, ankles, and feet can function properly during running when the core is doing its job of stabilizing the trunk and maintaining postural alignment, and ground reaction forces—forces that hit the body when the foot makes contact with the ground—are appropriately absorbed and distributed. Movement becomes more controlled and effective as a result of lessening the stress and compression placed on the joints.
These three fundamental exercises, along with their progressions and regressions, should be a part of your training regimen. Each workout seeks to increase strength, endurance, and core stability. Each exercise should be done for up to 30 seconds, and you can get more intense by adding progressions. A minute may be added to the duration. To improve function, keep in mind, therefore time should only be increased if proper form can be achieved.
Glutes/Hip Bridges
Focus: activating and strengthening gluteal muscles, maintaining stability in the midsection, and hip mobility
·With your feet level on the ground and your knees hip-width apart, lie supine (on your back).
·Squeeze your glutes and raise your hips upward while bracing your abs (as if you were expecting a punch to the stomach). Keep your low back from arching too much.
·Repeat from your starting position.
Progressions: Banded, single-legged marching glute bridge, stability ball (lye flat on ball or place feet on ball)
Side Plank
Focus: Hip stability, core strength, and endurance
·Lay on your side and place your elbows just behind your shoulders to start.
·Elevate your hips while spreading or stacking your feet.
·Squeeze the glutes while strengthening the abdominals.
·Keep your gaze straight forward and your head in line with your shoulders. Hold, then do the opposite side.
Progressions: Hip raise or upper leg extension
Regression: Bended knees
Triplanar Toe Taps
Focus: Glute strength and hip stability
·Put your feet hip-width apart to start.
·Keeping one leg still. Tap your toes forward, to the side, and diagonally behind you while standing on the extended leg, with the standing leg's knee slightly bent.
·On the opposite side, repeat.
Progressions: either banded or on BOSU
Regressions: Hold onto a wall or a chair as you stand there for stability.
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