Workouts for runners to strengthen core muscles

2024

We recently published an article on the causes of upper back pain during long runs. The main reason is, of course, weak back muscles and the core in general. Today we bring you two great workout videos to help you tackle this problem. One of them is from a trail runner, the other contains elements of yoga.

Workouts for runners to strengthen core muscles

1. Core Strengthening Workout from Trail Runner Mike Rutt

It includes three exercises:

Plank. 3 to 5 sets of 1-3 minutes. To increase the load, you can perform alternate leg raises. During the exercise, make sure that there are no deflections in the lower back and the pelvis remains at the same level (does not rise up).
Exercise "fold". Straightened arms rise to meet the legs. 3 to 5 sets of 20-25 reps.
Exercise "Russian twist". 3 to 5 sets of 40 to 45 reps.

Mike recommends doing this workout 3 times a week.

2. Yoga exercises

All exercises are recommended to be performed for 30 seconds or more.

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