Core training for runners: top exercises for a strong core

A strong core is very important for runners to improve their running form, prevent potential injuries and run more efficiently. Core training not only strengthens the abdominal muscles, but also the lower back, hips and side trunk muscles - areas that are heavily used when running. In this article, you will learn why core training can be helpful for runners and which exercises you should incorporate into your training to optimize your running form.

Why is core training important for runners?

The abdominal and back muscles play a central role in running, as they help to keep the body stable and make movements more efficient. A well-trained core can help to keep the upper body stable while running and distribute forces better. This can have a positive effect on running technique and help to avoid overloading.

Benefits of core training for runners:

• Better running technique : A stable core can help make movements more efficient and reduce energy loss.

• Injury prevention : By strengthening the back and hips, core training can help reduce muscular imbalances.

• More strength and endurance : A strong core can improve overall stability, which can be beneficial on longer runs or uphill sections.

The Best Core Exercises for Runners

To reap the benefits of core training, it's a good idea to choose exercises that are tailored to the needs of runners. Here are some of the best exercises to incorporate into your workout:

Plank (forearm support)

The plank strengthens the entire core, including the abdominal muscles, lower back, shoulders and hips.

Execution :

• Lie face down on the floor.

• Support yourself on your forearms and point your toes.

• Keep your body in a straight line without arching your back.

• Hold the position for 30-60 seconds and repeat 3-4 times.

Side Plank

This exercise strengthens the lateral trunk muscles (obliques), which play an important role in stability when running.

Execution :

• Lie on your side and support yourself on one forearm.

• Lift your hips off the floor so that your body forms a straight line.

• Hold the position for 30-60 seconds per side and repeat 3-4 times.

Russian Twists

Russian twists train the lateral core muscles and can help improve rotational strength.

Execution :

• Sit on the floor with your legs slightly bent.

• Lean back slightly and hold your hands in front of your chest.

• Turn your upper body alternately to the left and right.

• Do 20-30 reps per side and repeat the set 3-4 times.

Superman

The Superman strengthens the lower back, which is important for keeping the upper body stable while running.

Execution :

• Lie flat on your stomach.

• At the same time, lift your arms, chest and legs slightly off the floor.

• Hold this position for 3-5 seconds and then lower your body again.

• Perform 10-15 reps and repeat the set 3-4 times.

leg raises

Leg raises strengthen the lower abdominal muscles and can help stabilize the hips.

Execution :

• Lie on your back with your arms at your sides.

• Slowly raise your straight legs until they form a 90-degree angle.

• Slowly lower it again without touching the ground.

• Do 10-15 reps and repeat the set 3-4 times.

Bird-Dog

Bird-Dog promotes core stability and coordination, two important factors for efficient running technique.

Execution :

• Get into a quadruped position with your hands under your shoulders and your knees under your hips.

• Raise your right arm and left leg at the same time until both are straight.

• Hold the position for 2-3 seconds and then switch sides.

• Do 10 reps per side and repeat the set 3-4 times.

Tips for successful core training

• Regularity : Perform targeted core training 2-3 times per week for best results.

• Technique : Make sure to perform each exercise in a controlled and clean manner to avoid injuries.

• Combination : Integrate the exercises into your training program after an easy run or on days when you don't run.

Conclusion

Core training can help runners run more efficiently, improve their stability and reduce their risk of injury. Targeted exercises such as the plank, Russian twists or the Superman can effectively increase core stability. Incorporate these exercises regularly into your training to optimize your performance in the long term.

Bonus tip : A strong core can not only improve your running, but also have a positive effect on your posture in everyday life!