Core Strength to Improve Running Form and Efficiency

Updated: Jul 31

Runners with a weak core often have trouble maintaining a smooth gait pattern during training. More so, these individuals can become prone to injury. We don't ask that you obsess about developing washboard abs but we do suggest that you complete some aspect of core strength and development 2 - 3/x a week.

Your core is made up of 4 large muscle groups. The transverse abdominis - located deep within the abdominal cavity, the internal and external obliques - lay diagonally following the rib line down to the pelvic area, the rectus abdominis - six-pack muscle group and the multifidus and erector spinae- run along the side of the spine from the head to the pelvic area. These four groupings of muscle work in conjunction with one another to keep the body upright as well as allowing for smooth walking and running. Completing a routine like the one displayed below can help address these muscle groups and improve performance.

The 10 Minute Workout

by Bekah Eljoundi @runcoachbekah

Bird Dogs - Start in quadruped position with hands under shoulders and knees under hips. Lift up the right arm and left leg while keeping the core tight and hips squared forward. Alternate sides for 10 on each side.

Deadbug- lay on your back focusing on keeping your lower back pressed to the ground. Feet should be lifted with knees at a 90-degree angle and knees over hips. Arms are directly over the shoulders fingertips facing the ceiling. Lower your right arm and left leg while keeping your back flat and belly button tucked in toward your spine. Return to set position and alternate sides 10 each side.

Plank Reach - Start in a high plank position with hands under your shoulders. Your toes will be on the floor, hip-width apart. Without shifting hips to one side, lift up one arm while keeping your core tight. Alternate sides for 10 on each side.

Balance Single Leg Deadlift - Standing tall with a straight spine, balance on one leg with knee slightly bent. Tip forward, reaching toward the floor while lifting your opposite leg straight behind you. Return to a standing position and repeat 10 times then switch legs.