FITNESS

Runners: Functional Core Routine

Running needs to be combined with cross training and proper nutrition to be an effective tool. By integrating resistance and flexibility training into your running routine, you can crush those miles, all while toning up!

Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. If you don’t have a healthy core, you are likely compensating, which can lead to other structural issues including, knee pain, IT band pain, plantar fasciitis, low back pain and hip flexor issues, just to name a few. Try our Balanced Athlete program in addition to your current running routine. And be sure to download our Running Guide for more in-depth guidance on running safely and effectively—just for moms!

Balanced Athlete Program in the Moms Into Fitness Studio

Best Core Strengthening Exercises for Runners

Here’s a set of five exercises to engage that core, specifically the transverse abdominis and glutes, to keep you stable and strong for your running.

CORE STABILITY

Stabilize movement by tightening your core, then cross body tap opposite hand to opposite knee.

Repeat for 60 seconds.

SIDE PLANK WITH GLUTEUS MEDIUS ISOLATION

Lift your body into a side plank position. While holding the side plank, tilt forward from the pelvis.

Do 30 seconds then switch sides.

ADVANCED DEAD BUG

Maintain your low back on the floor and keep abdominals drawn down towards your spine. If you cannot maintain lower back with transverse abs engaged, start by alternating arms (no dumbbell).  Then progress to opposite arm and leg.

Repeat for 60 seconds.

WALL HINGE FOR GLUTES AND TRANSVERSE ABS

Stand with one foot under your knee and under your hip. Press one knee on against the wall.  Then hinge forward at your hips, all while keeping your knee in line with your heel. Keep your core tight and focus on the gluteus medius, gluteus maximus and abdominal wall.

Do 30 seconds then switch sides.

BICYCLE ENDURANCE

Create endurance in your core by drawing your navel in, lower back towards the floor, keeping the core stable. Then bicycle your legs at a steady or fast pace.

Repeat for 60 seconds.

The Moms Into Fitness Studio is packed full of safe and effective workouts to supplement your running. Give it a try for free!