Your core – that’s your back, abdominals and hip musculature – acts as a transmission between your limbs. It absorbs the energy your arms and legs generate when you’re running. A weak transmission aka core will result in valuable running power being lost in twisting and turning movements. Having a strong and specifically conditioned core will prevent this and will also reduce your risk of injury – such as lower back and even knee and ankle problems. If your core is strong then the rest of your body will be ‘anchored’ and itself less likely to be strained, you’ll be more in control of your movements and a better-balanced runner.
There are multitudes of ways to train your core: you can use, for example, body weight exercises, weights, suspension trainers, wall bars and items of kit you may not have heard of yet, such as Tornado balls. We cover these and many more methods in this special report. Each practical section provides you with numerous exercises and explains their relevance to running – some also include suggested workouts. Photos and exercise tips ensure that you will be able to perform these exercises without misunderstanding. In the first section we set the scene by explaining what your core muscles are and do – so you can then reference the exercises in the subsequent chapters accordingly and select those most appropriate for your training needs.
1. Understanding your core
2. Core training – during your warm up
3. Core training – with weights
4. Core Training – on a Swiss Ball
5. Core Training – with Medicine balls and power bags
6. Core Training – with a Tornado Ball
7. Core Training – with a suspension trainer
8. Core Training – using wall bars
9. Core Training – with resistance bands
10. Core Training – anywhere!