How to Improve Core Strength for Running
Having a strong core can really improve your running performance. First, it helps alleviate the pressure on the lower back by stabilizing the mid-section of your body. Second, having strong oblique muscles (the ones that are responsible for twisting and transverse plane movements) helps to isometrically hold the body in a forward position so that you don't waste energy moving from side to side. And finally, strong core musculature aids in keeping the spine erect and supported during high impact activities such as running. Follow these tips for developing a strong "running" core.
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Instructions
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Do hip bridges and pelvic tilts. These two exercises are a great place to start. They help to isolate the transverse abdominal area (the low muscles between your pelvic bones) and to teach your body how to engage them on command. For detailed instructions and pictures on these exercises, go to Creating Health (see Resources below).
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Practice transverse plane lunges. Transverse plane simply means twisting, and subsequently a transverse plane lunge means you start facing forward, pick up your right leg and twist 90 degrees to the right and step down into a lunge with both feet facing 90 degrees to the right from where you started. Do this holding a weighted ball or dumbbell straight out in front of you and you've got a great core exercise.
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Stretch out your lower back before running. If your lower back is tight, it will inhibit the muscles in the core from firing correctly. This is a concept known as reciprocal inhibition, and it basically means that when a certain muscle group is tight, it prevents the opposing muscle group from functioning properly. Do some gentle forward bends and spinal twists before your run in order to loosen the lower back.
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Practice isometric plank holds. The plank hold is a great way to tighten the entire abdominal belt, including the muscles of the lower back. Using a mat, come into a push-up position on your forearms, toes curled under, shoulders directly over your elbows, and then pull your belly button in towards your spine and hold this position for as long as possible. Rest for 30 seconds and repeat 3 to 4 times.
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