As runners, we know that cardiovascular conditioning and leg strength are especially important when it comes to training. If you want to run faster, you should run more, right? But, we tend to disregard those muscles in between our legs and our lungs. Yep, even our core can fall prey to the dreaded "middle child syndrome." In fact, there's a a whole 6-pack --probably hiding -- behind that extra skin on our stomach.
Abdominal strength doesn't mean thousands of crunches or sit-ups, either. Although, apparently that worked for Britney Spears and the washboard abs she sported in the early 2000's. It means showing your midriff a little extra T.L.C. every once in a while. Core strength isn't just crucial for the competitive, it boasts several benefits for all types of runners -- whether they're a novice or ready to go pro.
Hips don't lie
"The secret is stability. That's because core strength is the primary force that controls motion in the hips and spin when you run," reports Runner's World. "The stronger your muscles, the more stable your center -- and the more efficient your running will be."
Extra core strength means your other muscles don't have to work as hard to keep your body balanced, so you won't fatigue as quickly, allowing your body to run stronger and faster. Aside from improving efficiency and endurance, abdominal strength lowers the risk of injury because it puts less strain on your hip and pelvic muscles.
The hip flexors, which control most of your inner-leg activity, are another muscle group -- essential to building strength and stamina -- that often get overlooked. Try these ab and hip flexor exercises to step up your running game, and maybe even unleash that 6-pack you've kept caged up. And just remember, it's all in the hips.
- Insanity's Cardio Ab exercise. This strengthening activity, demonstrated in the video above, is a blood-pumping workout that engages both the hip flexors and core muscles from a variety of different angles.
- Isometric Hip Flexion. Lie on your back with your knees bent and feet elevated so your thighs and trunk form a 90-degree angle. Place your hands behind your knees and attempt to pull your knees toward your chest, but resist with your hands so your legs do not actually move. Hold for at least five seconds. (source)
- Hip adduction. Perform the hip adduction exercise by first lying on your left side with your left leg in front of your right. Then repeatedly raise and lower your left leg for your desired number of repetitions. Be sure to do the exercise on you right side as well. Wear ankle weights for added resistance. (source)
Comments