Core workouts
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What is core workouts ?
Core workouts strengthens the muscles, including the deep abdominals to protect the intervertebral discs and ensure good trunk tonic effect. For running, core workouts allows that at each impact on the ground, less collapses body, which leads to a lower risk of injury. This muscle building is very important for the runner.
You will find below several easy exercises to reproduce either at the end of training session (after an interval workout or drills for example) or by a complete dedicated session.
The body is straight, on both hands, arms extended, but you can also do with the forearms on the ground. Start by holding 30 sec doing ten times the exercise. Then you will gradually increase the position hold time.
Arms along the body, raise the buttocks so that the back and the thighs are in the same alignment. Hold the position 30 sec, then lift the left leg aligning it with the back and also hold for 30 sec. Then return to the initial position for another 30 sec to finish with the right leg extended (30 sec). You can repeat this exercise 5 times.
The body is straight with forearms on the ground. Raise and hold one leg for 10 to 15 seconds and then do it with the other leg. Do 3 or 4 series at the beginning and then you will gradually increase the position hold time or the number of series.
On all fours, with the back parallel to the ground, arms outstretched, hands and knees on the ground, raise one arm horizontally and the opposite leg as in the drawing, thigh parallel to the ground and shin perpendicular to the thigh. Hold for several seconds before changing arms and legs.
On all fours, with the back parallel to the ground, arms outstretched, hands on the ground and knees a few centimeters apart. Push your buttocks to the sky, lining your back and arms. Raise one leg in line with the back, hold for a few seconds before moving to the other leg.
Lie on your back, put your hands in the small of the back. Bend one leg to put the thigh perpendicular to the ground and the shin parallel to the ground. Keep the other leg extended 3 cm from the floor. Hold the position for few seconds before moving to the other leg.
Put your foot on a bench or a chair. Lower the back leg knee towards the ground by bringing the pelvis forward. Hold the position for 20 seconds then change legs. To accentuate stretch extend your arm (opposite to the front leg) to the sky keeping the chest straight.
In lunge position, stretch one leg behind you, knee on the ground. Advance the other leg to have the thigh parallel to the ground. Keep the chest upright and hold the position for 20 to 30 seconds then change side.
