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Choosing your core training: for runners

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We’ve all heard the word ‘core training’ and ‘core strength’ thrown about in fitness circles. For athletes, whether you run, cycle or swim, you know that having adequate core strength is very important in order to avoid preventable injuries since most activities require a good body balance.

Training for Runners

If you’re looking to improve your running, you’ll definitely benefit from core muscle development, as it distribute the stress of bearing your weight on two legs and stabilises your hips and lower back.

Start with the basic plank and hold for 10 seconds, with 30 seconds of rest in between 2-3 repetitions. Increase the amount of the repetitions and duration over time. Proceed with the side plank and similarly, increase the amount of repetitions and duration of the pose. For both, keep your abdominal muscles engaged, with pelvis and spine in alignment.

Next is the Superman pose. Lie on your stomach with your arms stretched straight above your head, palms down. Then lift both your arms and your legs (from the hips) off the ground, leaving your torso on the ground. Hold the position for 5-10 seconds, and do 3 sets of 12. Only do this if you have a healthy back.

Continue with abdominal crunches. Lie on your back and bring your chest toward your bent knees, and hands behind your head – don’t lock your fingers. End with abdominal crunches with a twist – bring shoulders to the opposite knee in a twisting motion.

 

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