How to Practice Core Training for Running

Core strength training is a type of exercise that strengthens the core muscles, including the abs, gluteal muscles and hips. It's important to train your core for running because it will improve running economy, power and speed, and reduce overuse injuries.

Difficulty: Moderate

Instructions

Things You'll Need:

• Floor mat
• Stability ball

Floor Abdominal Crunch

1. Lie with your back on a mat. Bend your knees with feet flat on the mat, bring your heels close to your buttocks. Tuck your chin and cross your arms over the chest.

2. Contract your abdominal muscles. Draw your belly button to your spine.

3. Curl your upper body toward your knees slowly. Hold this while still contacting your abdominal muscles for 2 to 3 seconds. Exhale during this part of the exercise.

4. Slowly curl your upper body back toward the floor. Inhale during this part of the exercise.

Exercise Ball Abdominal Crunch

5. Lie on an exercise ball while supporting your lower back. Put your feet on the floor and cross your arms over your chest.

6. Contract your abdominal muscles while curling your upper body. Exhale during this part of the exercise.

7. Curl back down slowly to the starting position. Inhale during this part of the exercise.

The Ball Bridge

8. Lie on your back on a mat with your feet on a stability ball.

9. Contract your abdominal muscles, lift your back off the floor while pushing your feet into the ball.

10. Raise your hips as high as you can while squeezing your buttocks together.

11. Hold this position for a few seconds. Increase the amount of time you can hold over time.

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