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A strong mid-section is a runner’s secret weapon.<\/p>\n
It helps your body absorb the repetitive impact of every stride, maintain an efficient upright posture, maximize the efficiency of your run and make the whole experience much more enjoyable.<\/p>\n
That’s why personal trainer, ultramarathon runner and Realbuzz<\/a> ambassador Sam Tomlinson<\/a> insists that all his running clients include this five-move core workout in their weekly plan.<\/p>\n “Core training for runners is not just about strengthening the abdominal muscles,” he tells Fit&Well.<\/p>\n Instead, the trainer says runners should focus on building the glutes, hips, lower back and deeper trunk muscles, which all work together to keep the pelvis and spine stable while running.<\/p>\n “Running is essentially a series of repeated single-leg landings,” Tomlinson continues.<\/p>\n “The muscles around the side of the trunk and hips must prevent the pelvis from dropping or rotating every time the foot hits the ground.”<\/p>\n Here, the UK-based trainer shares the core workout he swears by and how it can be adapted for runners of all levels.<\/p>\n How to do this five-move core workout for runners<\/p>\n Tomlinson recommends completing this circuit after an easy run, once or twice a week.<\/p>\n “It is one I regularly use with my running clients, adapting the exercises to suit their current ability,” he says.<\/p>\n Perform the exercises in order, resting approximately 10 seconds between moves and one minute between rounds.<\/p>\n Complete three rounds in total, using Tomlinson’s regressions or progressions to match your ability.<\/p>\n 1. Hollow hold<\/p>\n Time:<\/strong> 20-40sec Rest:<\/strong> 10sec<\/p>\n Lie on your back and press your lower back into the floor by engaging your lower core muscles.<\/p>\n<\/li>\n Raise your head, shoulders and arms, then raise your legs to create tension through your whole body.<\/p>\n<\/li>\n Hold for your target time.<\/p>\n<\/li>\n<\/ul>\n Make it easier:<\/strong> Bend your knees toward your chest to reduce the pressure through your lower back.<\/p>\n Make it harder:<\/strong> Extend your arms overhead and lower your legs closer to the floor.<\/p>\n 2. Side plank<\/p>\n Time:<\/strong> 20-30sec each side Rest:<\/strong> 10sec<\/p>\n Lie on your side with one foot stacked on top of the other, and rest your weight on your forearm, with your elbow positioned under your shoulder.<\/p>\n<\/li>\n Raise your hips to form a straight line from your head to your feet.<\/p>\n<\/li>\n Hold this position; avoid rotating forward or backward.<\/p>\n<\/li>\n<\/ul>\n Make it easier:<\/strong> Keep your bottom knee on the floor to reduce the strain on your core.<\/p>\n Make it harder: <\/strong>Lift and hold your top leg away from your bottom leg.<\/p>\n 3. Plank hip roll<\/p>\n Reps:<\/strong> 10 each side Rest:<\/strong> 10sec<\/p>\n Get on your hands and knees.<\/p>\n<\/li>\n Step your legs back so your body forms a straight line.<\/p>\n<\/li>\n Lower onto your forearms, with your elbows directly under your shoulders.<\/p>\n<\/li>\n With your feet together, slowly lower your hips to one side, then the other.<\/p>\n<\/li>\n Control the rotational movement through your trunk while keeping your shoulders strong and stable.<\/p>\n<\/li>\n<\/ul>\n Make it easier:<\/strong> Lower your knees to the floor and keep your hips low.<\/p>\n Make it harder:<\/strong> Slow the movement down and pause just above the floor on each side.<\/p>\n 4. Bear plank shoulder tap<\/p>\n Reps:<\/strong> 8 each side Rest:<\/strong> 10sec<\/p>\n Get on your hands and knees with your shoulders over your hands and your hips over your knees.<\/p>\n<\/li>\n Lift your knees just off the floor.<\/p>\n<\/li>\n Hold this position while you tap your left shoulder with your right hand, moving your arm as slowly as possible while keeping your back and hips level.<\/p>\n<\/li>\n Return to the starting position and repeat on the other side.<\/p>\n<\/li>\n<\/ul>\n Make it easier:<\/strong> Perform the shoulder taps with your knees on the floor but keep your core engaged by pressing through your palms to engage your shoulder blades.<\/p>\n Make it harder:<\/strong> Move your feet closer together to increase instability.<\/p>\n 5. Single-leg glute bridge<\/p>\n Reps:<\/strong> 10 each side Rest:<\/strong> 1min<\/p>\n Lie on your back with your right knee bent and right foot flat on the floor, and your left leg extended.<\/p>\n<\/li>\n Place your hands on the floor by your sides for balance.<\/p>\n<\/li>\n Raise your hips and your extended left leg, avoiding any twist in your pelvis as you raise your hips.<\/p>\n<\/li>\n Squeeze your glutes at the top of the lift, then lower with control.<\/p>\n<\/li>\n Complete 10 repetitions in total, then switch sides.<\/p>\n<\/li>\n<\/ul>\n Make it easier:<\/strong> Perform the movement with both feet on the floor.<\/p>\n Make it harder:<\/strong> Pause for a few seconds at the top of each repetition or place a dumbbell across your hips.<\/p>\n\n
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