Canadian_Running_-_November_-_December_2016

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The Core Core Routine

Forget about situps, pushups and crunches. This series of simple but highly effective

core exercises is all you need to do to help you keep running strong and injury-free.

By Brittany Moran

E

very runner has heard it before: you must have a strong core

in order to run at your best. Far too many of us suffer through

countless situps and crunches, which don’t maximize the potential

of your core. P ushups are seldom done correctly and are also not the

ideal exercise for getting the most impact during a core routine.

Using short holds you are able to build core stability and increase

capacity which will translate into being a stronger runner. There

is also something to be said for being able to engage the whole core

throughout the exercise versus losing form and muscling through

an exercise. As runners we are endurance junkies but when it comes

to the core it is quality over quantity. Another big factor in regards

to the core is that posture and breathing play key roles; as your core

is from your diaphragm to your pelvic f loor and includes all the

muscles in between.

Below is the ideal core workout for runners looking to success-

fully maximize their time and effort. It’s time to substitute situps

and pushups with planks, bird dogs, and when you’re feeling super

solid, bunkies.

PLANK

1 Keep your back aligned, shoulders directly

over your elbows, and feet about 10 cm apart.

Control your balance with your core and not

your shoulders or feet. Maintain a 10-second

hold, then release for two seconds, then right

back up. Repeat six times.

SIDE PLANK

2 As with the forward plank, making sure

that your shoulder and elbow (or hand if you

feel stronger with a full extended arm) are

aligned. Either rest your top arm on your side or

extend it in the arm for balance. Keep both legs

together and maintain straight body position

from your head to feet. Hold for 10 seconds

with two seconds rest. Repeat six times.

BIRD DOG

3 This exercise works the hips and glutes,

core abdominal muscles, as well as tougher

to trigger ancillary core muscles. Raise and

straighten one leg and your opposite arm,

holding each pose for 10 seconds before

coming back into the starting pose. If you need

a pause, take two seconds before going back

into position. Be sure to keep your back straight

and hips aligned. Also make sure not to lift your

extended arm and leg above the horizontal

plane created by your straight back. Repeat

each set of two poses five times.

24 Canadian Running November & December 2016, Volume 9, Issue 7

Body Work