In designing the best exercises for runners, one needs to consider that the body is interrelated. The spine, which holds the spinal cord, is the center of the musculoskeletal system. The vertebral column also called the spinal column or backbone, is made up of 33 vertebrae separated by spongy disks and classified into 4 distinct areas. The cervical area consists of 7 bones in the neck.
The word “backbone” usually describes what is important in different sectors. For example, agriculture can be said to be the backbone of a country’s economy.
But, interestingly, the real backbone seems not to be getting all the attention and recognition it deserves when it comes to designing exercise routines.
If the core is unstable, any part of the body can easily suffer injury due to poor running posture and muscle weaknesses.
Besides other functions, the core helps control motion in the hips and spine when you run.
Core strengthening exercises for runners
Here are some of the core strengthening exercises that are particularly beneficial for the core strength of runners.
- Lying Draw-In with Hip Flexion:
This exercise helps strengthen the abdominal muscles and the pelvis.
Here is how to do it:
1: Lie supine on a flat mat or grass
2: Bring your knee towards your chest
3: Repeat the knee movement a number of times for each leg
- Supine plank with leg lift variations:
This exercise works for lower abdominal muscles and hip flexors
This is how to do it:
1: Lie on your back
2: Support your body weight with your elbows on your torso and the heels on your feet.
3: Hold the position like you would hold a plank
4: To make it more challenging, do some leg raises as you hold the supine plank
- Hip Twist:
This helps to prevent excessive trunk rotation while running
This is how to do it:
1: Lie on your back with your knees bent
2: Place your arms on the ground with palms facing the ground
3: Put your knees together and move them towards one side while you turn your head to face the other direction.
4: Alternate the direction of the movement.
- Bridge exercises:
These exercises strengthen muscles that support the hips, the spine and the pelvis.
Here is how to do the bridge exercises:
Tighten your abdominal and buttock muscles by pushing your lower back into the ground.
Raise your hips to create a straight line from your knees to your shoulders.
Squeeze your core and pull your belly button back toward your spine.
Hold for 20 to 30 seconds.
Lower the hips to return to the starting position.
- Stick Crunches (15 -30 repetitions):
This helps with the abdominal muscles, the pelvis, and lower spine stability.
Here is how to do it:
Step 1: Grab a straight stick (pole) and lie down on your back.
Step 2: Next, bend your knees and raise them so that they are perpendicular to the ceiling, with your lower legs parallel to the ground.
Step 3: Hold your arms straight out in front of you just above your knees. This is the starting position.
Step 4: Begin crunching by raising your head and shoulders off the ground, crunching your ribcage toward your pelvis, and slightly bringing your knees toward your head. Do this until the stick is past your toes. Hold for a brief moment, then slowly lower back down to the starting position.
- Planks:
Planks help to strengthen the lower back and abdominal muscles.
This is what to keep in mind while doing planks: Always keep your hips in line with your shoulders.
Here is how to do them.
1: Lie flat on your stomach
2: Place your arms at shoulder’s width
3: Lift your body weight with your arms
4: Hold the position for 30 seconds – 2 minutes, depending on your ability.
- Bird dog:
This exercise targets the abdominal muscles, the lower back, the butt, and the thighs.
To do it:
1: Go down on all fours like a dog
2: Extend one arm forward and the opposite leg backward
3: Bring them back until the elbow touches the knee.
4: Repeat a number of sets
5: Do equal sets on the other arm and leg
- Back extension:
There are two ways to do the back extension. Both involve lying on your stomach. Then, lift the opposite leg and arm at the same time while supporting the body on your stomach.
The other version involves raising the torso and both legs simultaneously while supporting your weight on your stomach.
- Swiss Hip Extension:
Hip extension occurs when you extend or “open” your hip joint so that the angle between your pelvis and thigh increases. Hip extension exercises work on the gluteus maximus, hamstrings, and adductor magnus.
Here is how to do it:
1: Using a swiss ball come into sitting
2: Slowly move the ball to the mid back as you step the feet away from the ball
3: Maintain a long neck position to ensure you do not collapse through the head
4: Equally pressing through both feet, lift the hips high as you squeeze the buttock
5: Maintain a neutral spine as you lower to the start position
6: Repeat as per Physiotherapist guidelines
Leg exercises for runners
Once the core is stable, runners can begin working on exercises that strengthen the muscles and help them become the best at their work.
Running is not only regarded as an individual sport; it can also be said to be a one-legged sport since one leg does the propulsion and braking and relaxes to give room for the other leg to do its part.
Therefore, most exercises that help with running efficiency should focus on each individual leg. Step-ups, lunges, squats, calve raises, one-leg balancing, and resistance bands, among others, are common exercises for working on the legs.
Exercises that work particularly on the legs include the following:
1. Squats
The squat is one of the best exercises to strengthen the legs. It also sculpts the butt, hips, and abs.
Squats are ideal for people with back problems. They are done while standing up and without extra weight, so they won’t strain the back.
For balance or extra support, perform your squats standing alongside a wall, next to a chair, or on the edge of a table with one hand on the object. Resist the urge to pull on it or push off from it.
2. Lunges
Lunges work your thighs, butt, and abs. This move uses both legs at the same time, making it a great exercise for strong legs.
3. Plank leg lifts
Regular planks target the upper body, core, and hips. You can add leg lifts to strengthen your butt and upper legs.
4. Single-leg deadlifts
The single-leg deadlift will sculpt your butt, hips, and upper legs. For balance, place your hands on a wall or chair.
5. Stability ball knee tucks
Doing knee tucks on a stability ball will tone your legs fast. It works your calves, shins, and abs. For this exercise, you’ll need a stability ball that’s properly inflated.
6. Step-ups
Step-ups are like one-legged squats. The repetitive movement will work your thighs, hips, and butt.
You’ll need a knee-height plyometric box or raised platform. To limit stress on the knee, always step onto the center of the box.
7. Box jumps
You can also do box jumps on a plyometric box. This explosive workout is one of the best ways to tone your legs, butt, and core.
Drop your hips to absorb the force when you land on the box. Don’t lock your knees and quads, as this can hurt your knees.
8. Speedskater jumps
Speedskater jumps, or lateral jumps, engage your leg muscles. This high-intensity move also improves your lunging power and ability.
Start with small jumps. Over time, you can try bigger jumps.
9. Resistance band leg presses
You can use a resistance band to mimic the movement of machine leg presses. This exercise targets your butt, quads, hamstrings, and calves.
To challenge yourself, use a thicker or shorter band.
10. Bridge
The bridge tones your hips, thighs, butt, and core. To make it harder, wrap a resistance band around your thighs.
11. Stationary bike.
Indoor biking helps runners improve their cadence.
Further notes on designing exercises for runners
Weights are often added to increase the difficulty of other exercises, like doing step-ups while holding some weights. Small weights can also be lifted independently to tone the arm and leg muscles.
Lifting weights helps strengthen muscles and connective tissues. It also helps you run faster by boosting neuromuscular coordination and power and improving your running economy. Start with relatively light weights, and do 10-15 repetitions without feeling much strain.
It is also important to note that your body also serves as weight. Push-ups, bridges, seat-ups, hip twists, and planks are examples of exercises that make good use of body weight. They target areas where weaknesses could lead to increased risk of injury. Ditching the weights and adding body-weight exercises instead can still build strength while you master proper form.
When choosing exercises to include in your training programs, focus more on those that work your entire body. Compound exercises involve multiple joints and muscle groups, such as lunges, squats, rows, or deadlifts.
As a runner, it is good to concentrate more on single-leg exercises. As we said earlier, running needs the input of one leg at a time as you place one foot in front of the other. Incorporate step-ups, single-leg deadlifts, single-leg bridges, Bulgarian split squats and lunges in your training routine, and you will reap the benefits.
Daily habits can also add or subtract your gains from your exercise routine. Small decisions like choosing to take the stairs instead of elevators to the next few floors in a building, walking to a nearby grocery instead of using your car, taking a short break to stretch and walk around your office block instead of seating for long times in your office, or choosing to stand instead of seat when you get the two options, will work a long way to improve on your fitness.
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