Core Strength Workout for Runners

Following is a quick, six-movement core strengthening workout for runners. These six exercises are designed to enhance your ability to activate important stabilizing muscles while you run. This will increase the stability of your joints, improving your running economy and reducing your risk of injury. Do one to three sets of each exercise three times a week.     1. Lying Hip Abduction  Conditions the hip abductors and hip external rotators, enhancing hip stability  There are two versions of this exercise. First, lie on your right side with your legs bent 90 degrees and your knees together. Prop up your head on the palm of your right hand. Now rotate your left leg upward and backward, keeping the foot of this leg in contact with the other foot. Repeat this movement 12 to 15 times or until you feel fatigue in your buttock, then switch sides. To make this exercise more challenging, perform it with a resistance band tied around your lower thighs.  To do the second version, straighten your legs and repeatedly lift the top leg toward the ceiling (toes pointing forward) as high as you can. Repeat the movement 12 to 15 times and then switch sides. To make this exercise more challenging, do it with an ankle weight strapped to the ankle of your working leg.       2. Dead Bug  Trains your deep abs to maintain stability during alternating arm and leg movements  Lie face up with your head slightly elevated above the floor and engage your deep abs by drawing your navel towards your spine. Begin with your right leg fully extended and elevated a few inches off the floor, your right arm reaching towards your right foot, your left leg sharply bent with the knee drawn towards your chest, and your left arm extended straight behind your head, roughly parallel to the floor. Keeping your navel drawn towards your spine, slowly reverse the position of your arms and legs, and continue alternating arm and leg positions for 20 to 30 seconds.     3. Single-Leg Squat  Trains the hip abductors and external rotators to maintain hip stability during a single-leg movement similar to running  Stand on your right foot and bend the left leg slightly to elevate the left foot a few inches above the floor. Lower your butt slowly towards the floor, keeping most of your weight on the heel of your support foot. Reach the left leg either behind your body (easier) or in front of your body (harder) to keep it out of the way and to help maintain balance. Squat as low as you can go without your butt swinging outward (a sign that the targeted muscles have become overwhelmed and that other muscles have been activated to take up the slack). Return to the start position. Do eight to 10 squats on each foot.  4. VMO Dip  Strengthens knee and hip stabilizers Stand on an exercise step that’s eight to 12 inches high. Pick up your left foot and slowly reach it towards the floor in front of the step by bending your right knee. Allow your left heel to touch the floor but don’t put any weight on it. Return to the start position. Complete eight to 12 repetitions and then switch legs.      5. Side Plank Trains all of the muscles involved in maintaining lateral stability at the hips, pelvis, and spine  Lie on your side with your ankles together and your torso propped up by your upper arm. Lift your hips upward until your body forms a diagonal plank from ankles to neck. Hold this position for 20 seconds, concentrating on not allowing your hips to sag towards the floor. (You may watch yourself in a mirror to make sure you’re not sagging). Reverse your position and repeat the exercise. To increase the challenge, perform several straight-leg hip abductions from the bridge position.  6. Stability Ball Leg Curl  Trains your deep abs to maintain pelvic stability against a balance challenge while the buttocks and hamstrings generate backward thrust  Lie face up and place your heels together on top of a stability ball. Raise your pelvis so that your body forms a straight plank from head to toes. Contract your buttocks and hamstrings and roll the ball towards your buttocks. Pause briefly and return to the start position. Focus on keeping your pelvis from sagging towards the floor throughout this movement. Do eight to 12 repetitions.  For a greater challenge, do a single-leg stability ball leg curl. Elevate your left leg above the ball and keep it straight while using the right foot to roll the ball. Complete eight to 12 repetitions and switch legs.