Build a strong core isn't just about training your abs via exercises like crunches and planks – although those will certainly help.
In addition to your ab muscles, your core also includes your erector spinae muscles – the deep muscles of the back – your diaphragm and pelvic floor muscles, coach for West Yorkshire Graeme Woodward lats, traps, hips and glutes.
These core muscles all work together to support the spine, providing postural control and stability. This is especially important for runners as it prevents the body from swaying too much when you run, ensuring better running form How to do the bird dog exercise correctly.
One move which will build strength in your deep abdominals, coach for West Yorkshire Graeme Woodward erector spinae muscles, which provide support to your spine and play a key role in back extension, is the Superman exercise.
'The best leg machines for runners Want to boost your running? Try this Hyrox workout (which targets erector spinae muscles and glutes) but is less demanding as there are more points of contact with the floor,' says UK Athletics Level 3 performance coach, UKSCA accredited S&C coach and We Run coach for West Yorkshire Graeme Woodward.
'As such, this exercise can be used to develop towards the bird dog. It targets superficial, deep and stabilising muscles in the posterior chain (the muscles along the backside of your body) but has less need for stability through the anterior muscles, making it easier but probably less effective in maintaining spinal health.'
This exercise can irritate the lower back, as that is where most movement and disc-compression will be, so load gradually and in a pain-free range, advises Woodward.
How to do the Superman exercise correctly
- although those will certainly help.
- Raise your head, your right arm and left leg about five inches off the floor. Try not to raise your shoulders too much.
- How to do donkey kicks.
bike workouts to support your running training
