Estimated reading time: 4 minutes
Click the top right corner ⭐️Bookmark the articleto read anytime, anywhere
Participate in the comments interaction at the end of the article for a chance to win prizes~
Runningis not just an exercise relying solely on your legs and feet; with each step forward, you engage over 200 muscles in your body. If you want to run faster and healthier, you need to strengthen your entire muscle groups.A strong core can provide the power, stability, and endurance needed for running.
Most runners simply enjoy running, but if you want to betterreduce the risk of injury,and enjoy running, strength training is an essential part. Running demands a lot of muscle strength, not just in the legs but also in the hips, back, abdomen, and upper limbs.
Core strength training can stabilize and protect joints and injury-prone areas. Today, through the 'Starting from Zero to Run a Marathon' tutorial, I'll explain how to improve your core strength~
Which areas are included in the core muscle group?
The core muscle group includes not only the rectus abdominis and transverse abdominis at the front of the torso but also the internal and external obliques, quadratus lumborum at the sides, and the erector spinae and multifidus at the back. In other words, the core muscles are distributed all around the torso. Training these muscles falls under core training.
The core muscle group is the foundation of running movements, providing power, endurance, and stability, and reducing injuries. Some runners sway their bodies due to an unstable center of gravity, and some arch their backs and stick out their buttocks in the later stages of running, which are signs of weak core strength, eventually leading to back pain and other symptoms.
How to train your core strength?
1. Squat training
Stand as straight as possible, with your head up. Keep your feet shoulder-width apart. Bend your knees and lower your hips and body. Pause briefly, then slowly return to the starting position. Do 3 sets of 10 reps each.
2. Lunge training
Step forward with your right foot. Lower your body so that your left knee bends down but does not touch the ground. Squat for 2 counts, then stand up for 2 counts. Repeat with the other leg. Do 3 sets of 10 reps each.
3. Plank training
Start in a push-up position. Bend your elbows and lower your body until your weight shifts from your palms to your forearms. Your body should form a straight line. Tighten your abdomen and hold for 60 seconds. If you can't hold, maintain for 5-10 seconds, rest for 5 seconds, and continue for a total of 1 minute.
4. Mountain climber training
Start in a push-up position. Bring your right knee inward, then extend it back. Bring your left knee inward, then extend it back. Alternate legs, moving as quickly as possible while maintaining good form. Do 3 sets of 10 reps each, counting left and right together as 1 rep.
5. Superman training
Start by lying on the ground with your limbs extended outward. Lift your head, left arm, and right leg about 5 inches (approximately 12.7 cm) off the ground. Hold for 3 counts, then lower. Repeat with your head, right arm, and left leg. Do 10 reps on each side.
6. Glute bridge training
Lie on your back with your knees bent, arms open, and palms down. Lift your hips using your abdomen, pushing your feet into the ground. Keep your core, hips, and thighs in a straight line, holding for 3-5 seconds. Do 3 sets of 10 reps each.
7. Crunch training
Exercises like lying crunches, alternating crunches, toe-touch crunches, and side crunches can train the upper and side abdominal muscles, helping to stabilize your body during running and preventing lower back pain in the later stages.
8. Leg raise training
Exercises like lying leg raises, scissor kicks, and 45° leg raises mainly train the lower abdominal muscles, preventing weak lower abdominal strength that causes runners to stick out their buttocks while running.
The从零开始去跑马running tutorial consists of 26 episodes, covering topics such as common misconceptions about running, basic equipment needs, pre- and post-run stretches, basic methods to avoid injuries, improving cardiovascular function, various simple and easy strength training exercises, and how to register for the Beijing Marathon, along with pre-race and race-day tips. It introduces beginners to scientific running in the simplest way, and many training tips are also useful for experienced runners.
【Prize Interaction】
Which exercise will you choose to train your core strength?
Write your answer in the comments section!
We will select one lucky winner
to receive a set of exquisiteCodoon sports equipment~
Event Recommendation
