Long distance running is wonderful for the cardiovascular system and develops muscular endurance but it tends to make some muscles strong and others weak. Your core consists of your abdominal, hip, lower back, and gluteal muscles. Your core muscles provide stability, power, and efficient form. Endurance runners need to power up hills, sprint to the finish, and maintain good form form when it tends to deteriorate as you fatigue during long runs and races. "When your core is strong, everything else will follow", says Greg McMillan. Core stability training can eliminate muscular imbalances, thereby preventing injuries. Fortunately, quality core work can be done in your own home with little or no equipment.
I recommend doing core training 2-3 times a week. Following will be some of my favorite core workouts. I recommend doing these exercises as a circuit. That is, do one set of the first exercise, then move immediately to the second exercise, then the third, and so on. When you have completed the last exercise, return to the first exercise and complete a second circuit. You can rest for 15-30 seconds between exercises and 1-2 minutes between circuits.
Olympian and World Champion medalist Shannon Rowbury
Bicycle Abs
Lie on the ground or a mat with your hands behind your head. Keep your thighs perpendicular to the ground and your knees at a 90 degree angle. Bring your left elbow to your right knee and straighten your left leg, holding it just above the ground. Then alternate. Start with 20-30 seconds of the exercise and increase to 1 minute as you become more familiar with it.
Leg Lifts Abs
Lie on the ground with your legs at a 90 degree angle to the ground. Compress your back to the ground. Lower your legs to just above the ground, hold for 2 seconds, then return to the starting position. Start with 10 repetitions and increase to 20 as you become more familiar with the exercise. Running Times Magazine has Shannon Rowbury's full core strengthening routine on their website.
Runners World also has a great ab workout for runners
Back Extensions
Lie face-down on the floor with your arms straight out in front of you. Your eyes should be looking at the floor. Using your lower back lift your torso (chest and shoulders) off the floor keeping your thighs on the floor. Hold for 2 seconds then return to the floor and repeat. Start with 10 repetitions and progress to 20 as you become more familiar with the exercise. You can also do this exercise with your hands behind your head.
Plank
Lie face-down with your weight supported on your toes and forearms. Your elbows should be shoulder-width apart and directly under your shoulders, and your feet should be slightly apart. Maintain your head in alignment with your spine (Don't look ahead or to the side). Hold this position for 10-15 seconds progressing to 30 seconds or longer as you become more familiar with it. You can make it harder by doing side plank, stability ball planks, and using just one arm or one leg.
I recommend doing core training 2-3 times a week. Following will be some of my favorite core workouts. I recommend doing these exercises as a circuit. That is, do one set of the first exercise, then move immediately to the second exercise, then the third, and so on. When you have completed the last exercise, return to the first exercise and complete a second circuit. You can rest for 15-30 seconds between exercises and 1-2 minutes between circuits.
Olympian and World Champion medalist Shannon Rowbury
Bicycle Abs
Lie on the ground or a mat with your hands behind your head. Keep your thighs perpendicular to the ground and your knees at a 90 degree angle. Bring your left elbow to your right knee and straighten your left leg, holding it just above the ground. Then alternate. Start with 20-30 seconds of the exercise and increase to 1 minute as you become more familiar with it.
Leg Lifts Abs
Lie on the ground with your legs at a 90 degree angle to the ground. Compress your back to the ground. Lower your legs to just above the ground, hold for 2 seconds, then return to the starting position. Start with 10 repetitions and increase to 20 as you become more familiar with the exercise. Running Times Magazine has Shannon Rowbury's full core strengthening routine on their website.
Runners World also has a great ab workout for runners
Back Extensions
Lie face-down on the floor with your arms straight out in front of you. Your eyes should be looking at the floor. Using your lower back lift your torso (chest and shoulders) off the floor keeping your thighs on the floor. Hold for 2 seconds then return to the floor and repeat. Start with 10 repetitions and progress to 20 as you become more familiar with the exercise. You can also do this exercise with your hands behind your head.
Plank
Lie face-down with your weight supported on your toes and forearms. Your elbows should be shoulder-width apart and directly under your shoulders, and your feet should be slightly apart. Maintain your head in alignment with your spine (Don't look ahead or to the side). Hold this position for 10-15 seconds progressing to 30 seconds or longer as you become more familiar with it. You can make it harder by doing side plank, stability ball planks, and using just one arm or one leg.
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