3 DYNAMIC CORE DRILLS FOR RUNNERS

SWISS BALL PLANK WITH LEG RAISE

REPS: 12-20 SETS: 2-3

Adopt a press-up position with your hands on a Swiss ball to make this a more dynamic exercise.

Now raise one leg behind you to simulate the running motion. Try to avoid any trunk rotation as you slowly lift and lower your leg.

WHY: “When you run, your core has to be strong enough to transfer energy across your trunk, pelvis and hips,” says Dr Bramah, “to prevent excessive rotation, and to bring the swinging leg back through more efficiently. This exercise works your obliques and hip flexors to stabilise your trunk, pelvis and hips. It will also develop extra strength and rotation control.”

WEIGHTED DEADBUG

REPS: 20-60 secs SETS: 2-3

Lie on your back while holding a medicine ball above your chest.

Raise your legs and draw in your abdominal muscles to keep your back flat.

Now straighten one leg in front of you while moving the ball behind your head.

Return the ball to the starting position and repeat with the opposite leg.

WHY: “Poor abdominal strength can lead to a loss of pelvic and spinal control while running, causing anterior pelvic tilt or increased lumbar extension,” says Dr Bramah. “This can lead to an overstride running gait or extra loads on the lower back. This exercise works the abdominals in a functional, runningspecific way to help control pelvic tilt and spinal extension.”

KNEELING RUNNER’S ARMS

REPS: 20-30 secs SETS: 2-3

Kneel in a lunge position with a dumbbell in each hand and perform fast ‘running’ arm drives.

Keep your trunk still and minimise rotation while performing the arm actions, which mimic your running motion.

WHY: “When you increase your running speed, it’s harder to control trunk rotation,” warns Dr Bramah. “But good trunk control will allow a greater transfer of energy between your trunk and lower limbs, making you a more efficient runner. This exercise will strengthen your internal and external obliques to control the rotation of your trunk whenever you pick up pace.”