Exercises

The Core Core Routine

Every runner has heard it before: you must have a strong core in order to run at your best. Far too many of us suffer through countless situps and crunches, which don’t maximize the potential of your core. Pushups are seldom done correctly and are also not the ideal exercise for getting the most impact during a core routine. Using short holds you are able to build core stability and increase capacity which will translate into being a stronger runner. There is also something to be said for being able to engage the whole core throughout the exercise versus losing form and muscling through an exercise. As runners we are endurance junkies but when it comes to the core it is quality over quantity. Another big factor in regards to the core is that posture and breathing play key roles; as your core is from your diaphragm to your pelvic f loor and includes all the muscles in between.

Below is the ideal core workout for runners looking to successfully maximize their time and effort. It’s time to substitute situps and pushups with planks, bird dogs, and when you’re feeling super solid, bunkies.

PLANK

Keep your back aligned, shoulders directly over your elbows, and feet about 10 cm apart. Control your balance with your core and not your shoulders or feet. Maintain a 10-second hold, then release for two seconds, then right back up. Repeat six times.

SIDE PLANK

As with the forward plank, making sure that your shoulder and elbow (or hand if you feel stronger with a full extended arm) are aligned. Either rest your top arm on your side or extend it in the arm for balance. Keep both legs together and maintain straight body position from your head to feet. Hold for 10 seconds with two seconds rest. Repeat six times.

BIRD DOG

This exercise works the hips and glutes, core abdominal muscles, as well as tougher to trigger ancillary core muscles. Raise and straighten one leg and your opposite arm, holding each pose for 10 seconds before coming back into the starting pose. If you need a pause, take two seconds before going back into position. Be sure to keep your back straight and hips aligned. Also make sure not to lift your extended arm and leg above the horizontal plane created by your straight back. Repeat each set of two poses five times.

ADVANCED BUNKIE EXERCISE

Using a soft bench or something stable to elevate your legs and keep your legs, core and back straight. Lift one leg about 15–20 cm and hold for 10 seconds. Then the other. Repeat six times. Also try throwing in side bunkies and on your front, similar to the standard plank. Brittany Moran is a chiropractor at the Runner’s Academy in Toronto.