Many people fall in love with running, but if you want to keep running for years to come it's important to develop a strong body, especially in your core. A strong core can also improve your running form which is great for performance as well as avoiding injury.
When I began running consistently, I had a lower-back injury and wonky hips so I quickly learned about the importance of core workouts. At that time I had an amazing coach who incorporated this quick post-run core workout into my running routine so I could remain healthy, pain-free, and mobile.
This core workout is well-rounded and promotes strength, stability, and mobility in all the right places so you can keep running injury-free for as long as your heart desires.
The workout doesn't require any equipment and can be done anywhere you have the space to lie down. It consists of performing two sets of 20 reps of five movements. Depending on your ability level you can do five reps, take a short rest, and repeat until you complete 20 reps.
Aim to do this 2-3 times per week after you run.
The workout in brief
- Sit-up
- Superman
- Glute bridge
- V-up
- Push-up
Exercise guides
1. Sit-up
Sets: 2 Reps: 20
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your torso so your chest meets your knees.
- Lower to the start under control.
2. Superman
Sets: 2 Reps: 20
- Lie on your front with your arms extended in front of you.
- Engage your core and lift your hands and feet off the floor.
- Pause, then lower under control.
3. Glute bridge
Sets: 2 Reps: 20
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core and lift your hips until your knees, hips and shoulders are in a straight line.
- Lower to the start under control.
4. V-up
Sets: 2 Reps: 20
- Lie on your back with your legs straight and together, and your arms straight behind your head.
- Engage your core and, keeping your arms and legs straight, raise your arms and legs, bringing your hands to touch your toes, or as close as possible.
- Lower to the start under control.
5. Push-up
Sets: 2 Reps: 20
- On your knees, place your hands on the floor shoulder-width apart.
- Lift your knees off the floor so you are on your hands and toes, with your arms extended and body in a straight line from head to heels.
- Engage your core and, keeping your body in a straight line, bend your elbows to lower your body to the floor.
- Press through your hands to extend your arms and return to the start.
- You can use modified push-ups, like dropping to your knees, if you are unable to complete 20 reps of full push-ups.
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