Runners need tremendous speed and endurance to excel at their tasks. Both the things could be achieved with targeted training programs that focus on improving the strength, speed and overall endurance of the body.
V-ups
Specifically, core workouts are very effective in improving the overall speed and strength of the body. These targeted exercises not only focus on the explosive motion but also strengthen the abdominal muscles, which go a long way in preventing injuries during those long running sessions.
Nevertheless, always remember to have proper warm-up sessions before the workout program to flex the muscles and improve blood circulation to the target muscle group. Furthermore, have a healthy diet that is rich in lean protein, which is extremely beneficial for muscle building and recovery.
Let us dive in deeper and look closer at the at the seven core workouts that runners could add to their training program to improve strength and speed.
#1 Superman
Instructions:
Step 1: Lie on the floor in a prone position and place your arms in front of the head in a fully extended position. Keep the feet close together throughout the duration of the exercise.
Step 2: Raise the legs, arms and the chest off the floor while squeezing your lower back.
Step 3: Hold the position for 10 seconds and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise in an alternate fashion for a more isolated workout experience.
#2 Alternate Leg Lifts
Instructions:
Step 1: Lie on the floor in a supine position and position your feet close to each other. Place the arms on the side, parallel to the body.
Step 2: Slowly raise your left leg until it makes an acute angle with the floor. Keep the right leg and the torso stationary while performing this motion.
Step 3: Pause for a second and return to the starting position. Perform the same motion using the other leg to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Wear ankle weights while performing this exercise for an added challenge.
#3 Bicycle Crunches
Instructions:
Step 1: Lie on the floor in a supine position while your feet placed close together. Place your palms behind the head without interlocking the fingers.
Step 2: Slowly bring the left knee above the chest while simultaneously twisting your torso until the right elbow makes contact with it.
Step 3: Pause for a second and return to the starting position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of times.
Important tip: People with a history of back pain must exercise caution while performing this exercise.
#4 Mountain Climbers
Instructions:
Step 1: Lie on the floor in a prone position and quickly transition yourself into a plank with fully extended arms. Ensure that the entire body is resting on the palms and the feet.
Step 2: With a stationary right leg, explosively pull the left knee towards the chest.
Step 3: Pause for a second and return to the initial position. Perform the same motion using the other leg to complete one rep.
Repeat the exercise for the recommended number of times.
Important tip: Keep a stationary torso and do not sway your body while performing this exercise.
#5 Bridge
Instructions:
Step 1: Lie on the floor in a supine position with your feet placed close together. Place your arms on the side, parallel to the body.
Step 2: With a stationary torso, raise the lower body while keeping your feet planted on the ground. Perform this motion until the thighs make a 45-degree angle with the floor.
Step 3: Hold for a moment and return to the starting position.
Perform the exercise for the recommended number of times.
Important tip: People with lower back problems must exercise caution while performing this exercise.
#6 Plank
Instructions:
Step 1: Lie on the floor in a prone position with your feet placed close to each other.
Step 2: Raise your torso such that the entire body rests on the forearms and the feet. Ensure that the upper arms are perpendicular to the floor in this position.
Step 3: Hold the position for 30 seconds and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Do not let the torso sag towards the floor throughout the duration of the exercise.
#7 Bird Dog
Instructions:
Step 1: Kneel on the floor with your legs positioned shoulder-width apart. Bend forward and place your arms on the floor such that they are directly underneath the shoulders. Ensure that the torso is parallel to the floor throughout the duration of the exercise.
Step 2: Slowly move the right arm forward and push the left leg back until they are in line with the torso.
Step 3: Hold for a moment and return to the starting position. Repeat the same motion on the other side to complete one rep.
Perform the exercise for the recommended number of repetitions.
Important tip: Do not rush through the exercise and focus on a smooth, controlled motion for maximum efficiency.
Related articles:
7 Easy Core Exercises For Beginners To Build A Strong Core
6 Quick Core Exercises You Can Do At Home
5 Core Exercises To Relieve Back Pain
6 Effective Core Exercises With Weights
