When thinking of core, we often focus on strengthening the abs. Strong abs do help to stabilize your pelvis, but the true core of a runner is in the hips and glutes. Strong hips and glutes are the powerhouse of a runner and prevent many injuries below the hips down to the knees, iliotibial bands, Achilles tendons, shins and the feet. If you’ve ever injured a glute or hip muscle, you realize the important role they play.
These exercises can add efficiency, power and strength to your running which will result in faster times and less risk for injury. And the bonus is that all of these muscles will help strengthen your abs.
Bodyweight Squats
· 8-12 reps
· Stand with your feet hip distance apart and your toes facing forward
· Sit back until your glutes, quads and hamstrings are engaged and then return to standing
Single leg squats
· 10-12 reps on each leg
· Balance on one foot with the other leg lifted straight up
· Squat down as if you were sitting on a chair
· Once you are down to about a 90-100 degree angle in your knee, extend your leg back up to standing
· Keep your torso upright and knee about even with your toes when squatting
Straight Leg Raise with Hip Hyperextension
· 15-30 reps
· Lying on your side, place your top leg slightly behind your hip and then lift up and down
Clams with Hip Internal Rotation
· 15-30 reps
· Lying on your side, bend your knees at a 90 degrees angle; align your shoulders, hips, and feet, with ankles off the ground
· Raise upper leg such that legs resemble a clam
· Return to the initial position
Story Books
· 15-30 reps
· Lying on your side, bend your hips and knees at a 90 degree angle
· Lift your entire top leg while maintaining a 90 degree angle and keeping your knee and ankle parallel to the floor
· Keep the hips stacked and core tight
Try to perform all of these three times weekly and you’ll see changes in a few weeks. Short for time? Perform them in front of the television while catching up on a show!
Happy Running!
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Dr. J’s Disclaimer: While I am a licensed medical doctor in the state of Florida, the information presented in this website is for the purpose of information only. Yes, I am a doctor, but I am not your doctor and we have not established a patient-doctor relationship (although I’m so glad you are reading the information in my posts!). Conclusions drawn from the information in this website are entirely your own, created from your own perception, knowledge, and understanding. Actions that you decide to take based on those conclusions are done by your own judgment and of your own accord. Nothing read on this site should be relied upon to replace or overrule a licensed health care professional’s judgment or clinical diagnosis
Dr. Johnson is a local physician, ultramarathoner, yoga teacher, mother of two high school runners and an all-around adventure-seeker.