Health

This core workout for runners builds strength that helps you feel miles on the road more easily

Strong legs It’s (obviously) important to do. But so is the entire central part of your body. That’s why you have a great core workout for runners that you can easily add to your routine.

But first, let’s clarify the meaning of “core”. You might think of the “core” as just the abdominal muscles, but there are many other muscles involved.

Your core is “all the muscles that control your torso,” certified strength and conditioning specialist Janet Hamilton, CSCS, exercise physiologist, and Run strongly Talk to SELF in Atlanta. This includes the rectus abdominis muscle, which runs vertically along the front of the abdomen. Oblique streaks (Muscles on the sides of the torso), and Transverse abdominal muscle (The deepest core muscle below the oblique muscles), the gluteal muscles, the pelvic floor, the muscles that stabilize the spine and hips.

When it comes to execution, the core has two major tasks. The first is to reduce the risk of injury. And the second is performance improvement.

In terms of injury, a strong core may help reduce your chances Common runner illnessLike patellofemoral syndrome (often called the runner’s knee), iliotibial band syndrome, plantar fasciitis, shin splints, and stress fractures, Hamilton says. This is because the movement of one part of the body can affect the movement of another area. For example, let’s say your foot rolls too much inward when you run (a problem known as excessive pronational movement). The excessive movement can move upwards to the knee, causing excessive stress on the knee joint.

However, if the hips are strong enough (as mentioned above, they are actually part of the core), the hips can absorb some of that force and reduce the risk of knee injuries.

A strong core also helps improve running because the force generated by the foot from running needs to be transmitted through the core. The stronger your core, the more effectively the force is transmitted and you can move yourself forward more efficiently.

“A good and powerful core is essential to performance,” says Hamilton.

In addition, you are the foundation of your power as a runner Gluteal muscles (Yeah, this is also part of your core), she says. Therefore, by improving the strength of the gluteal muscles, you can improve your strength as a runner.That’s why when you’re thinking of a solid core workout for your runners, you shouldn’t just think of the traditional ones. Abs exercise— The movement to strengthen the gluteal muscles is also important.

Created by Hamilton, this core workout for runners trains the gluteal muscles as well as the hips, sit-ups, abdomen, and back. This routine is easy and does not require any special warm-up in advance. However, if necessary, feel free to make the following gentle movements. walk, Hamilton says.

How about when And there is no fixed guidance on how often runners write such core work with a pencil. However, as a general rule of thumb, Hamilton suggests strength training 2-3 times a week. This can be a day when you’re not doing it at all, or a day when you’re planning a simple run.

Do you feel ready to boot the core and improve process execution? Keep scrolling for core workouts for runners who want to come back every week.

workout

what is necessary: NS Exercise mat For comfort.

Exercise

  • Forearm plate
  • Side plate
  • Glute bridge
  • Bird dog
  • Speed ​​skater

direction

  • Perform each exercise for the specified amount of time or number of times before proceeding to the next exercise and resting as prescribed. Run the entire sequence once or twice.

The following movement demo Nikki Pebble (GIFs 1 and 3), New York City-based fitness instructor. Crystal Williams (GIF 2), a group fitness instructor and trainer teaching at residential and commercial gyms throughout New York City. Rachel Dennis (GIF 4), a powerlifter that competes with USA powerlifting and holds multiple powerlifting records in New York State.When Amanda Wheeler (GIF 5), Certified Strength & Conditioning Specialist and co-founder of Formation Strength.



This core workout for runners builds strength that helps you feel miles on the road more easily

Source link This core workout for runners builds strength that helps you feel miles on the road more easily

Back to top button