Developing a Core Strength Training Program for Runners

When training runners, one of the primary focuses is developing greater leg strength. This helps them power through long endurance runs. Stronger leg muscles also mean faster speeds. However, a complete workout program should also include exercises directed at the core.

Why Is Core Strength Important for Running?

As a personal trainer, you know that a comprehensive training program includes exercises aimed at all muscle groups. That's why you put so much time in creating a workout that incorporates both upper and body movements.

Plus, developing a strength training workout that only builds muscles in one area of the body could actually do more harm than good. This creates imbalance issues and increases injury risk. But what makes building a strong core so beneficial to runners?

The answer to this question is somewhat complex. That said, three reasons to consider include increased stability and balance, better running performance, and a reduced risk of running-related injuries.

Increased Stability and Balance

Have you ever watched someone run and noticed that their upper body seemed to move a lot? Maybe they swayed noticeably from side to side or their run appeared choppy. Strength training directed at their core helps correct these types of issues.

Core stability leads to a smoother run by minimizing movement in the upper body. This makes it easier to keep proper form. It also just feels better.

Additionally, when the upper body is stabilized, it's easier to keep your balance. This is especially helpful for trail runners due to the uneven terrain.

Better Running Performance

A strong core leads to better posture. Better posture leads to better performance. How?

When your core is strong enough to support an upright posture during your runs, you may notice that it is easier to run faster and for longer periods of time. You can test this for yourself by going for a run and leaning your body too far forward or back. How long are you able to go before you start to feel it?

Proper posture is even more important during endurance runs. Spending long periods of time with your shoulders hunched forward or your core disengaged can take its toll on your body.

Reduced Risk of Running Injuries

Building core strength can also lower your risk of sustaining an injury while running. This is partly due to the way a strong core supports better posture. When you run upright, with a slight lean forward, you reduce your likelihood of developing pain or discomfort in the lower back.

By aiding in stability and balance, core strength also reduces the amount of damage to your joints, muscle, and bone. It does this by limiting unnecessary and potentially harmful movements.

Better balance due to a strong core also means fewer falls. The greater your ability to stay upright on your run, the better that run will be.

Muscle Groups to Include in Core Training Exercises

Oftentimes, people hear the word "core" and think that this refers only to the abs. However, a comprehensive core conditioning workout hits a variety of muscles and muscle groups. Among them are:

• Abdominal muscles. The transverse abdominis, recuts abdominis, external obliques, and internal obliques are all included in this muscle group. Together, these cover the entire abdominal region.

• Lower back muscles. There are many muscles in the lower back that help support the core. The erector spinae is one and runs the length of the spine. This muscle helps keep the spine upright, which is part of good running posture.

• Hip flexors. Another important core muscle group, the term ‘hip flexors' refers to the muscles in the hip region. This includes the rectus femoris (upper thigh), psoas major and iliacus (where the thigh meets the pelvis, also known as the pelvic floor), and adductor muscles (inner thigh).

• Gluteal muscles. Also included in the core are your glutes, or butt muscles. This muscle group consists of your gluteus maximus, gluteus medius, and gluteus minimus. All of these work to support proper form.

An effective core strengthening workout includes exercises that address all of the muscle groups in the torso area. This provides runners the stability they need to engage in an injury-free run. It also improves their performance by supporting proper running form.

Developing a Core Strength Training Program for Runners

What does an effective core training program look like? The answer to this question depends partly on whether you train your clients in the gym or if they do most of their training at home.

Building Weak Core Muscles at the Gym

If you train your clients at a gym—as opposed to offering exercise programs online or doing home training sessions—you likely have access to a variety of equipment for doing your core work. Each of these pieces can be used to help your running clients.

For instance, a cable machine can be used to build the abs. Core exercises that utilize a cable machine include a high cable crunch, low cable crunch, and cable reverse crunch. If your gym has a pull-up bar, a good core exercise is hanging leg circles. Hanging bicycles and side-to-side knee exercises work well too.

Bodyweight Exercise Options Aimed at the Core

There are a variety of exercise options that improve core strength without the need for fitness equipment. They can do these in between training sessions. Bodyweight exercises that can help clients strengthen a weak core include:

• Plank and plank variations. Planks are great for developing strong core muscles. All of the muscles in your abs, lower back, hips, and butt must work together to hold the body straight. Incorporating plank variations enables you to adjust their intensity to your client's fitness level and desired goals.

• Superman. Building core strength with the superman pose offers even more benefits because it also boosts strength in the arms, shoulders, and legs. Arm and shoulder strength help runners better control their upper body movements. Strong legs contribute to faster and more powerful runs.

• V-ups. Also sometimes referred to as a jackknife or pike crunch, this is a total core building exercise. The V-up does require a considerable amount of core strength to perform, so this movement is best-suited for clients with a higher level of fitness.

• Glute bridge. Adding this exercise to your running client's core workout builds all of the muscles in the hip and butt area. The glute bridge supports the functional movement of the legs as you lift and lower them during your run.

• Leg lifts. Front leg lifts build the muscles in the upper thigh and pelvic floor. Do a side leg lift and you'll notice greater hip strength. Just be sure to work both sides of the body by doing lifts with both the left and right leg. This helps ensure proper muscle balance.

Incorporate a Stability Ball for Greater Benefits

One study looked at male athletes who added 25 minutes of stability ball exercises to their training program twice a week for six weeks. Researchers noted that use of the ball "significantly" improved core stability without overly fatiguing the muscles.

Stability ball exercises to consider adding to your client's core routine include crunches (front and side crunches), a stability ball tuck, and forearm planks. You can also use a stability ball when performing hip thrusts, glute bridges, and squats.

Even a half-ball, better known as a Bosu ball, provides a good workout. For instance, you can use a Bosu ball during your strength training routine to make mountain climbers harder. Improve core endurance at the same time by slowly increasing the time spent doing this exercise.

Cardio Exercises That Contribute to a Strong Core

In addition to creating a strength training program aimed at the core, cardio exercises should be considered as well.

Admittedly, using proper form while running helps build strength in the midsection since core muscles should be engaged. Other cardio options to consider include:

• Burpees

• Jumping jacks

• Plank jacks

• Froggers

• Bicycles crunches

Adding these movements to your running client's workouts improves muscle strength while also offering benefits to their cardiovascular system.

Interested in this topic or want to learn more? The ISSA offers Strength and Conditioning Coach certification which teaches more about how to help clients involved in all sports improve muscle strength and fitness.