Have you ever considered core strength exercises to improve your running efficiency and to prevent running injuries? Working on improving the core strength will empower you to run for longer periods without succumbing to fatigue. It will also bring down your risk of developing an injury. Although you have to invest considerable time and effort to improve the strength of the core muscles, it does not involve any work with heavy weights. No wonder most runners now include core strengthening exercises in all their training programs.
So what does ‘core’ mean? The part of your body excluding the arms and legs is called your core. The core muscles are those muscles located in the mid-back and lower back regions, the hip area and the belly. To put it technically and more scientifically, the major core muscles are:
- Internal and External Obliques
- Transversus Abdominis
- Pelvic Floor muscles
- Erector Spinae
- Rectus Abdominis
- Multifidus
- Diaphragm
Benefits Of Building Core Muscles
Most professional runners tend to focus solely on those exercises they feel they will get the most benefits from. That means accumulating as many miles as possible in a week. However, experts highly recommend a more balanced training approach that also provides adequate importance to the core muscles. Such an approach that integrates abs exercise will enhance the efficiency and consistency of running performance in addition to helping prevent injuries.
The direct benefits of taking up core strength exercises include:
- More stability
As your core becomes more stable, you will become less vulnerable to the wear and tear of muscles and thus be at lesser risk of developing injuries. - Improved efficiency
A stronger core will make you more efficient and more at ease with your stride. That means your endurance levels will go up and you will be able to keep away fatigue for longer. - Increased balance
Balance is a vital aspect for a runner, particularly for running on rough, off-road terrains. - Better posture
Strong core muscles play a key role in helping you maintain a good posture. This improved posture enhances your running technique. A better technique obviously implies lower possibilities of injury.
For best results, all runners must perform some basic exercises of core muscles on a regular basis or at least once every two weeks.
Improving Core Strength
The key to strengthening your core muscles is choosing the right mix of exercises as per your individual needs. As in the case of any other exercise, the results may not be immediately visible. But you will witness a noticeable improvement in the long run. Best of all; if you devotedly stick to the program, you will soon begin feeling better not just physically or in your running performance but also in your general life too.
The main core strength exercises include:
- Floor exercises: The best thing about floor exercises is that they are easy to perform. Additionally, since these exercises do not require any equipment, you can perform them at home.
- Yoga: Yoga includes various postures that are aimed at improving your vitality and well-being. Yogic postures are also great for improving your torso strength, flexibility and balance.
- Pilates: This is a more dynamic version of yoga that also includes calisthenics and stretching. Most moves in the practice of Pilates revolve around holding your torso steady while moving the limbs in various directions.
Just as no runners are the same, the abs exercise program for each runner must be customized. This is where you will have to seek the advice of an expert fitness instructor.
