BEST DAMN CORE ROUTINE FOR RUNNERS. PERIOD!!!

Strong core is essential for good, fast and injury free running. Duh! Everybody knows that, right?
Open any running magazine, visit any running website and you’ll see pages and pages of exercises specifically designed to target your core. Anything and everything from planks, side planks, sit ups, and leg raises to using very “sophisticated”, “cutting edge” equipment (vibration platforms, “core” balls, wonder core devices, wobble boards) in order to build the core you need.

Which routine should you do? What kind of equipment should you buy (read – waste your money on)? Sometimes it gets overwhelming.

Not any longer.

In one of my previous posts, I explained what is the core and it’s function, specifically when it comes to running. Here is the sample routine which targets all the areas, and in every plane of motion.

 

Anti – Rotation exercise

Pallof Press

You can do this exercise by using either cable column or a resistance tubing. I particularly favor tubing over cable column, with the biggest reason being the fact that you can use the tubing almost anywhere. You just need something to attach it to it.

  1. With your side to the anchor point, grab the handle with both hands and step away from it. You should fell tension on the tube.
  2. Your feet should be positioned hip-width apart and knees slightly bent. Hold the handle to the middle of your chest. This will be your starting position.
  3. Press the handle away from your chest, fully extending both arms. You core should be tight and engaged.
  4. Hold the repetition for several seconds before returning to the starting position.
  5. Repeat on the other side.

Anti – Extension exercise

Half Kneeling Overhead Press (with tubes)

  1. With your back to the anchor point, grab the both  handles and step away from it. You should fell tension on the tube.
  2. Place the right knee on the ground and the left foot in front (you should have your hips and knees at 90/90 position)
  3. With both hands press straight above your shoulders (you should not feel anything in your shoulders since this is not a shoulder exercise)
  4. Hold for few seconds at the top and return to the starting position
  5. Do 5-8 reps and then switch sides (left knee down/right foot in front)

Anti – Lateral Flexion Exercise

DB/KB/BB Suitcase Carry

  1. This is a very simple exercise to execute. Grab a relatively heavy object (DB/KB/BB) and hold it by your left side (aim for 1/3 to 1/2 of your body weight)
  2. Carry it for 30-40 yards (make sure you do not lean on either side. you should feel this on the right side of your trunk)
  3. Repeat on the other side.

Anti – Flexion and Anti-Rotation Combo Exercise

Split Stance Row (with tubes)

  1. While facing the anchor point, grab the handle with your right hand and step away from it. You should fell the tension on the tube.
  2. Your left foot should be forward and your right foot about 3 feet behind (find a comfortable stride)
  3. With your right hand pull the tube and try to resist rotating through lower back
  4. On the way back try to resist forward flexion (don’t let the tube pull you out of your stance)
  5. Do 10-15 reps and repeat on the other side

Anti – Extension and Anti – Rotation Combo Exercise

Split Stance “Chest Press” (with tubes)

  1. With your back to the anchor point, grab the handle with your right hand and step away from it. You should fell the tension on the tube.
  2. Your left foot should be forward and your right foot about 3 feet behind (find a comfortable stride)
  3. With your right hand press the tube (at chest height) and try to resist rotating through lower back
  4. On the way back try to resist back extension (don’t let the tube pull you out of your stance)
  5. Do 10-15 reps and repeat on the other side

Anti – Lateral Flexion and Anti- Rotation Combo Exercise

Side Plank with Row (With tubes or band)

  1. While facing the anchor point, grab the handle with your right hand and assume a side plank position on your left forearm (your forearm should be aligned with the tube)
  2. You should feel tension on the tube while your right hand is extended in front of you (even this may be challenging for some).
  3. Pull the tube with your right hand towards your  rib cage and then return to the starting point (at this point you are increasing/decreasing the exercise difficulty).
  4.  Do 10-15 reps and then switch sides.

No “Core blaster”, no “Ab carving”, no “fear of falling on your face” off some wobbling circus apparatus, just a simple routine that will strengthen your core and make you better, faster, less injured runner.

 

 

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