Running-induced lower back injury and hip misalignment were issues I faced, yet a post-run core workout managed to keep me running without pain.
A well-designed post-run core workout can significantly enhance strength, stability, and mobility for runners. Here's a simple, equipment-free routine that targets key muscles used in running.
The Core Workout
This core workout consists of five bodyweight movements, designed to be performed 2-3 times per week after running. Each movement is executed for two sets of 20 repetitions.
- Plank with Leg Raise Start in a plank position with shoulders over wrists and body in a straight line. Engage core and glutes, then alternate lifting each leg a few inches without dipping hips. This builds core strength and stability relevant to running posture and gait.
- Knee to Elbows High Plank (Cross Body Mountain Climbers) From a high plank, draw one knee toward the opposite elbow, alternating sides. This dynamic movement activates the core and hips while improving coordination and endurance.
- Glute Bridge March Lying on your back with knees bent, lift hips into a bridge, then alternate lifting knees toward the chest. Strengthens glutes and core, and enhances hip stability important for running.
- Deadbug Lie on your back with arms perpendicular to the floor and knees bent to 90°. Slowly extend the opposite arm and leg while keeping the lower back pressed into the floor. Improves coordination, core control, and lumbar stability.
- Walkouts From standing, bend at hips and walk hands forward into a plank, then walk feet toward hands and stand back up. This enhances mobility, core activation, and integrates full-body strength, beneficial post-run.
Additional Core Exercises
In addition to the above routine, other effective core exercises include:
- Lie on your front: Engage core and lift hands and feet off the floor.
- V-up: Lie on your back, raise arms and legs, bringing hands to touch toes or as close as possible.
Modified Exercises
For those who find the full push-up challenging, modified push-ups can be used. For example, dropping to your knees or performing push-ups from the knees can help build strength and gradually progress to full push-ups.
Remember, a strong core is essential for long-term running, improving running form, and avoiding injury. Incorporating these core exercises into your post-run routine can help promote strength, stability, and mobility, ultimately improving your running performance.
This fitness-and-exercise routine, focusing on health-and-wellness, includes core exercises for runners beyond the provided workout. The 'Lie on your front' and 'V-up' exercises are additional options to strengthen the core, further enhancing the fitness-and-exercise regimen along with sports-related activities.
For beginners or those finding some exercises challenging, science-backed modifications like modified push-ups can be incorporated to build strength and progress gradually, ensuring the long-term health and wellness needed for running and sports.
