Core: Exercises Every Runner Should Be Doing - Part 3
This is Part 3 of a 6 parts series covering the exercises that Every Runner Should Be Doing.
Missed the First 2 Parts? Find them here
Part 2: Hip Exercises for Runners
All runners should have 1-2 strength sessions per week if they want to run faster and further while remaining injury-free.
Here are the exercise categories I start all my runners with:
Lower Legs
Hips and Thighs
Core
Compound Movements (integrating the trunk and lower body)
Upper Body Exercises
Foot Strength
Having a strong core when you are running has one primary function: making you more efficient.
If you have a strong and stable core you both CONSERVE more energy on each step AND your legs general more force be being anchored to a stiff trunk. This means you can run faster and further, and can even help prevent some injuries.
The core exercises I use are a circuit that targets each side of the trunk, and an anti-rotation exercise called the Pallof Press. All of these exercises are targeted at building ‘anti-movement’ strength.
Here are some videos and how I use them with my runners:
Core Training
The primary function of your core while running is to keep your trunk stable and stiff as an anchor for your limbs while preserving as much energy as possible as you bounce along the route.
The McGill Big 3 routine is a great intro for core training for running.
The Pallof press is another great one that focuses primarily on resisting rotation (a job that the core muscles have to do on every step).
Here is how I would use them if you are training for performance:
CORE CIRCUIT
Perform 1-3 reps of the full circuit for 3-5 sets, 3-5 days per week. Hold each position for 10-seconds and rest 2-seconds when switching positions.
Pallof Press
Choose the hardest progression you can perform with proper technique. Perform 5-10 reps per side for 3-5 sets.
To clarify…
In reality, you do not need to be doing THESE exercises. There are literally thousands of exercises you can choose from, these are just the ones that I like to see my patients and clients doing. But you should be doing SOME form of strength training. Both for injury prevention AND to improve your performance.
In general, I recommend some form of:
Lower Leg Specific Training
Hip Specific Training
Core Training (primarily “anti-rotation” or '“anti-movement“ exercises)
Compound Movements emphasizing the Posterior Chain Strength Exercises (glutes and hamstrings)
Basic Upper Body Strength exercises (1-2 pressing and pulling exercises)
Foot Strengthening
Cover all these bases and you are bound to feel better and run with more confidence
NEXT UP: Part 4 - Compound Exercises
Author: Dr Mark Murdoch, Chiropractor and Co-Founder at Base Camp Sport and Spine in Vernon, BC.
Mark Murdoch is a Doctor of Chiropractic with a Master’s Degree in Sports Medicine.
Contact: drmurdoch@basecampclinic.com
Instagram: Base.Camp.Doc