The Crunchless Core Workout For Runners
By Jon-Erik Kawamoto, CSCS, CEP
Published Jul. 15, 2013
Updated Jul. 16, 2013 at 9:11 AM UTC
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Working the core muscles leads to better and faster running. Photo: www.shutterstock.com
Table of Contents
Introduction
Dead Bug For Runners
Pushup Plank With Alternating Knees
Glute Bridge With Marching
Offset Reverse Lunge
Staggered Stance Offset Romanian Deadlift
Try these exercises to develop a stronger core. It will help your running.
Runners require more than just running-type training to accelerate to the front of the
pack. A well balanced resistance training program will not only create a foundation of
strength and the ability to produce more power, but it will also improve overall
athleticism and provide the much needed variety in training.
Full body, core and hip-focused exercises are a must if you want to stay injury-free and
run to your best potential.
The goals of a runners resistance training program are (in no particular order):
1. To improve overall strength, power, muscular endurance and elastic and reactive
properties of muscles and tendons to enhance running economy, especially when
fatigued
2. To increase full body durability to withstand the repetitive nature of running and
reduce injury potential
3. To correct for strength or mobility/flexibility imbalances, if present, all while improving
neuromuscular efficiency inter- and intra-muscular coordination
If you need more convincing to hit the weights, here are a few scientific studies to push
you over the fence.
A prospective study in Clinical Biomechanics (Noehren et al., 2007) looked at lower
extremity kinematics and kinetics in groups of novice female runners who either did or
did not develop iliotibial band syndrome. Based on their findings, the authors suggest
that interventions should be aimed at improving the strength and neuromuscular control
of the hip as those who developed iliotibial band syndrome showed compromised hip
and knee kinematics when running. However, a systematic review in the Sports
Medicine journal (van der Worp et al., 2012) point out that other factors may be at play,
such as muscle compliance, footwear type and running surface. Regardless, the
consensus states that hip strengthening should play an important role in ITBS prevention
and rehabilitation.
Research in the Journal of Clinical Biomechanics (Snyder et al., 2007) found closed chain
(standing) hip strengthening exercises not only increase hip strength in novice female
runners, but also alter lower extremity joint loading when running. The authors postulate
these results may reduce injury risk and improve a runners durability. In addition,
Fredericson and Moore (2005) report that weakness or lack of sufficient coordination in
core musculature can lead to less efficient movements, compensatory movement
patterns, strain, overuse and injury, thus, further driving the importance of strength
training sessions in a runners weekly routine.
Most times though, just reading the research abstract doesnt paint you the complete
picture regarding the scientific findings. For example, a recent study from the Journal of
Science and Medicine in Sport(Koblbauer et al., 2013) examined running kinematics
during fatigued running in novice runners and found that core endurance measures
displayed unexpected relations with running kinematics, meaning that those who
displayed better core endurance performance exhibited larger trunk kinematic changes
when running in a fatigued state. However, the authors point out that the static core
endurance tests may not completely reflect the dynamic core stability function of the
trunk while running and further state that further research is needed to determine the
relationship between isometric core endurance measures and running kinematics.
A recent study from the Journal of Strength and Conditioning Research (Gottschall et al.,
2013) examined the difference between isolation-type core exercises, like crunches, and
compared them to integration-type core exercises that incorporated distal trunk muscle
activation, like the pushup plank with alternating knees (listed below as a recommended
exercise). The researchers found greater core muscle activation during the integrationtype exercises and concluded an integrated routine that incorporates the activation of
distal trunk musculature would be optimal in terms of maximizing strength, improving
endurance, enhancing stability, reducing injury, and maintaining mobility.
Regardless, the ability to maintain a stable torso and pelvis during running is important
to minimize unwanted and inefficient movements. These extra movements or
compensations will lead to wasted energy and compromised race performances or worse
yet, overuse injuries. The goal when running is to run as fast as possible over your
particular race distance as efficiently as possible so you can minimize your race times
and enhance performance.
Over the next few pages are several exercises you can immediately add into your weekly
routine to improve core and pelvic stability while improving overall strength.
Dead Bug For Runners
Why
This exercise will improve core stability.
How To
Lie on your back with your legs and arms off the floor. Keep your ribs down and low back
close to the floor. Brace your abs and form a 90-degree angle at your hips, knees and
shoulders pretend youre a bug, dead on its back. Next, move your legs and arms
slowly in the air as if youre running. Keep your low back from arching off the ground.
Perform three sets of 60 seconds.
Pushup Plank With Alternating Knees
Why
This exercise will improve core stability.
How To
Go into the top of a pushup. Brace your abs and squeeze your butt to form a straight line
from the top of your head to your ankles. Without moving your body, bring one knee into
your chest. Do not round your back. Return the leg to the starting position and switch
sides. Alternate for 60 seconds and repeat for three sets.
Glute Bridge With Marching
Why
This exercise will improve hip strength and increase pelvic and lumbar stability.
How To
Lie on your back with your knees bent and feet flat on the floor. Slightly brace your abs
and lift your hips off the ground. Squeeze your butt to form a straight line from your
knees to your shoulders. Without moving your body, lift one foot off the ground. Return
it to the ground and switch legs. Alternate sides for 60 seconds and repeat for three
sets.
Offset Reverse Lunge
Why
This exercise will increase lower body strength and improve balance, coordination and
pelvic and core stability.
How to
Hold a weight in your right hand and stand with your feet hip width apart. Take a large
step backward with your right leg. Go into a lunge. Return to the starting position by
stepping forward and upward with your left leg. Perform 8-12 repetitions and switch
sides. Perform 2-3 sets.
Staggered Stance Offset Romanian Deadlift
Why
This exercise will increase lower body strength and improve balance, coordination and
pelvic and core stability.
How To
Hold a weight in your right hand and stand with your right foot on your toes in line with
your left heel, placed hip width apart. Soften your left knee and puff out your chest.
Hinge over by pushing your hips back. Reach a 90-degree hip angle. Return to the
starting position. Perform 8-12 repetitions and switch sides. Perform 2-3 sets.
About The Author:
Jon-Erik Kawamoto, CSCS, CEP is a runner, strength coach and personal trainer and
owner of JKConditioning in St. Johns, NL, Canada. Jon specializes in strength training
endurance athletes and is currently in the middle of preparing a strength training
resource for runners.
