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9 Core Exercises for Runners to Perfect During the Offseason
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If you're taking time off from running around the holidays or winter signals a break from racing for you, the offseason is an ideal time to focus on building functional strength. Target the often overlooked muscles of the core that runners rely on to avoid injury, run with good form and race to their potential. Knock these nine moves out in 15 minutes from the cozy, heated comfort of your home.
Full-Body Move With a Focus on Balance
Turkish Get Ups
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1. Start by lying on your back with your right knee bent. The heel of your foot needs to be near your butt. Pull in your abdominal muscles.
2. Hold a kettlebell or weight (if you're new to this move, don't use a weight) in your right hand. Keep your right should "packed down," or pulled back and down.
3. Crunch to get up on your left elbow. Drive your right heel down. Shift the weight to your left hand.
4. Drive through your right heel so you are in a bridge position; you want full hip extension of the hip. Sweep your left leg underneath your body, bringing your left knee to the ground.
5. Straighten up and align the body by rotating your left leg. Keep your arm straight up, shoulder packed, and the torso activated.
6. It's time to stand up. Make sure your right shoulder, torso and glutes remain activated as you stand up. Lie back down on the mat to start over. Complete as many reps as you can without sacrificing good form.
2. Hold a kettlebell or weight (if you're new to this move, don't use a weight) in your right hand. Keep your right should "packed down," or pulled back and down.
3. Crunch to get up on your left elbow. Drive your right heel down. Shift the weight to your left hand.
4. Drive through your right heel so you are in a bridge position; you want full hip extension of the hip. Sweep your left leg underneath your body, bringing your left knee to the ground.
5. Straighten up and align the body by rotating your left leg. Keep your arm straight up, shoulder packed, and the torso activated.
6. It's time to stand up. Make sure your right shoulder, torso and glutes remain activated as you stand up. Lie back down on the mat to start over. Complete as many reps as you can without sacrificing good form.
Build Hamstring Strength and Open Up the Hips
Kettlebell Deadlift
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1. Hold a weighted bar or kettlebell in your hands.
2. With a slight bend in your knees, engage your glutes to stick your sitz bones back as you lean forward, reaching your arms out in from of you. Come back to the starting position while keeping weight on your heels, maintaining a flat back and concentrating on using your glutes and hamstrings to bring you to standing. Make sure not to bend your arms to bring yourself back up to standing; rather, focus on firing your backside.
3. Repeat until fatigue compromises form.
2. With a slight bend in your knees, engage your glutes to stick your sitz bones back as you lean forward, reaching your arms out in from of you. Come back to the starting position while keeping weight on your heels, maintaining a flat back and concentrating on using your glutes and hamstrings to bring you to standing. Make sure not to bend your arms to bring yourself back up to standing; rather, focus on firing your backside.
3. Repeat until fatigue compromises form.
Combine Core With Cardio
Plank Jacks
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1. Start in a prone plank position on your forearms; tighten your core and shoulders before you start.
2. Quickly hop your feet apart as far as you can, and then hop your feet back together. Complete 2 to 5 sets for 10 to 30 seconds.
2. Quickly hop your feet apart as far as you can, and then hop your feet back together. Complete 2 to 5 sets for 10 to 30 seconds.
Upper Body and Core-Chiseling Move
Pike
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1. Start in a prone plank position with your feet resting on a stability ball. Lean on your hands or forearms.
2. Push up. Pull your feet towards your hands, keep your legs straight, and send your butt straight up.
3. As you come out of the pike and push the ball back to the start position with your feet, maintain a tight core to avoid hyperextending your back.
2. Push up. Pull your feet towards your hands, keep your legs straight, and send your butt straight up.
3. As you come out of the pike and push the ball back to the start position with your feet, maintain a tight core to avoid hyperextending your back.
Target the Posterior Chain Dynamically
Hip Thrusts
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1. Lie on your back with your feet either on the ground or resting on a stability ball. Take a few deep breaths. As you exhale, use the muscles in your core to lift your hips and buttocks off the ground.
2. Slowly lower your hips and buttocks back down to the ground. Complete at least two sets of 10 reps.
2. Slowly lower your hips and buttocks back down to the ground. Complete at least two sets of 10 reps.
Stabilize the Hips and Correct Hip Drop
Side Plank
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1. Get into a side plank position: Rest your weight on one forearm and stack your legs one on top of the other so that your body is in a straight line. Rise up on your forearm and on the side of the foot that's on the ground. Balance on either your bent forearm or your hand (extend your arm so it's straight). Keep your abdominals tight and breathe normally. Bend your free arm so that your hand is on your raised hip or extend your free arm into the air.
2. Advanced runners can lift their top leg into the air; beginners should simply balance and hold this position. Don't let your hips sag. Try to hold this position for 20 to 30 seconds; if you're more advanced, hold for 60 to 90 seconds. Complete 1 to 3 reps on each side.
2. Advanced runners can lift their top leg into the air; beginners should simply balance and hold this position. Don't let your hips sag. Try to hold this position for 20 to 30 seconds; if you're more advanced, hold for 60 to 90 seconds. Complete 1 to 3 reps on each side.
Restore Balance to Hip Muscles and Improve Glute Function
Clamshells
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1. Lie on one side with one elbow bent and supporting the head or the head resting on one extended arm. Rest your weight on the hand that's not supporting your head. Bend your knees. Your hips should be stacked one on top of the other and your feet should be together and slightly behind your body.
2. Open the top hip, pushing the knee toward the sky. Keep your feet firmly together and don't separate them during the movement. Keep the pelvis perpendicular to the floor rather than rolling backwards.
3. Hold the open position for 5 to 10 seconds at the top, then lower the knee back down. Work up to 20 reps on each side. Advanced runners can add a theraband for extra resistance.
2. Open the top hip, pushing the knee toward the sky. Keep your feet firmly together and don't separate them during the movement. Keep the pelvis perpendicular to the floor rather than rolling backwards.
3. Hold the open position for 5 to 10 seconds at the top, then lower the knee back down. Work up to 20 reps on each side. Advanced runners can add a theraband for extra resistance.
Eradicate Imbalances and Increase Strength and Mobility
Pistol Squat
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1. Disclaimer: This move is tough and takes practice to execute properly.
2. Get the mechanics of this move right by completing an assisted pistol squat: Extend one leg straight in front of you and balance your weight on the opposite leg. Keep your torso upright and your abs pulled in. Bend your balance leg (the one that's not extended in front of you) and lower yourself as close to the ground as you can get. Hold on to a pole or doorframe and while you lower yourself down. Use the pole or doorframe to assist you when you stand back up. Work up to two sets of 10 reps on each leg.
3. Progress to a non-assisted pistol squat when you're strong enough and can maintain proper form. When you need even more of a challenge, try the pistol squat while balancing on a Bosu ball.
2. Get the mechanics of this move right by completing an assisted pistol squat: Extend one leg straight in front of you and balance your weight on the opposite leg. Keep your torso upright and your abs pulled in. Bend your balance leg (the one that's not extended in front of you) and lower yourself as close to the ground as you can get. Hold on to a pole or doorframe and while you lower yourself down. Use the pole or doorframe to assist you when you stand back up. Work up to two sets of 10 reps on each leg.
3. Progress to a non-assisted pistol squat when you're strong enough and can maintain proper form. When you need even more of a challenge, try the pistol squat while balancing on a Bosu ball.
Build You Butt While Stabilizing Your Core
Straight-Leg Donkey Kick
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1. Get onto all fours, keeping your spine neutral and your abdominals pulled in.
2. Lift your right leg behind you so your foot lifts toward the ceiling. Keep your leg straight. Return to the start position.
3. Complete 2 to 3 sets of 10 to 15 reps per leg.
2. Lift your right leg behind you so your foot lifts toward the ceiling. Keep your leg straight. Return to the start position.
3. Complete 2 to 3 sets of 10 to 15 reps per leg.
Strengthen and Stabilize Your Trunk
Stability Ball Windshield Wipers
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1. Lie on your back with your arms out to the sides, palms facing down. Extend your legs straight up to the ceiling; balance a stability ball between your lower legs.
2. Keeping your abs tight, slowly lower your legs to one side as far as you can without lifting your shoulders off the ground.
3. Bring your legs back to center, and then lower your legs to the opposite side. Work your way up to 15 reps on each side.
4. To make this move more challenging, sit up—balancing on your sitz bones—while completing the windshield wiper movement. Lift your torso and extend your arms out to your sides to maintain balance.
2. Keeping your abs tight, slowly lower your legs to one side as far as you can without lifting your shoulders off the ground.
3. Bring your legs back to center, and then lower your legs to the opposite side. Work your way up to 15 reps on each side.
4. To make this move more challenging, sit up—balancing on your sitz bones—while completing the windshield wiper movement. Lift your torso and extend your arms out to your sides to maintain balance.