Everybody knows they should be doing some form of core exercise for running. A strong core helps prevent injuries like lower back pain and ITB syndrome, plus it shaves minutes off your PB without you having to wear a Cathy Freeman-style lycra onesie.
So why is there such confusion about how to train this mysterious body part? Firstly, the old-fashioned way of thinking about the core muscles is still being taught by the majority of the media, some personal trainers and, even worse, being practiced by the majority of the beefcakes in the free weights area of your gym.
Old-school exercises that isolate body parts such as sit-ups, leg-press machines and prone back extensions are considered pre-historic by any modern therapist. Instead, we now use integrated movements (such as those shown in the examples below) that train the whole body while making the core work in the way it was designed.
Core exercises for runners
Robert demonstrates the hand-to-shoulder plank
1. Hand-to-Shoulder Plank
■ Hands together and feet shoulder-width apart.
■ Touch your left hand to your right shoulder, then vice versa.
■ Keep your pelvis level. If you find you are rotating your pelvis, widen your legs or drop to your knees. Perform 10 reps each side.
The bird dog
2. Bird Dogs
■ Get on all fours, with hands and knees together.
■ Move your right arm forward and left leg back slowly.
■ Keep your spine in a neutral position. If you are too wobbly, widen your knees and hands. Perform 10 reps each side.
The mountain climber
3. Mountain Climbers
■ Form a press-up position, with well-aligned posture.
■ Slowly bring your right knee up to your chest and return it slowly to the start position.
■ Repeat with the left.
■ Make sure your back doesn’t round upwards. Perform 10 reps each side.
