{"id":92411,"date":"2022-09-30T09:01:13","date_gmt":"2022-09-30T07:01:13","guid":{"rendered":"https:\/\/42krunning.com\/core-training-for-runners\/"},"modified":"2022-09-30T09:01:13","modified_gmt":"2022-09-30T07:01:13","slug":"core-training-for-runners","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/core-training-for-runners\/","title":{"rendered":"Core training for runners"},"content":{"rendered":"

Core training<\/strong> is essential for runners because it helps improve physical performance<\/strong> and also reduces the risk of certain injuries<\/strong>. Strengthening the core is necessary for the correct practice of many sports, but it is especially important for people who run on any surface: track, asphalt, cross-country, mountain… <\/p>\n

‘Core<\/a>‘ is an English word that means ‘n\u00facleo’ in Spanish. When we talk about the core, we are referring to all the muscles in the midsection of the body<\/strong>: the abdominal muscles, the hip muscles, and what is known as the lower back (lumbar, glutes, pelvis, and the deep muscles of the back). <\/p>\n

The core area is often defined as a “muscular belt” that supports and sustains the entire body<\/strong>. Runners and trail runners should work their core regularly to run more efficiently and safely. <\/p>\n

In this article, we explain which muscles are part of the core, the benefits of core training for runners, and four basic exercises to work and strengthen the core without the need for equipment or accessories.<\/p>\n

Benefits of core training for runners<\/h2>\n

Core training, and consequently the strengthening of all the muscles that comprise it, provides many benefits to the runner<\/strong>: <\/p>\n

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  • Balance<\/strong> and stability<\/strong> are improved.<\/li>\n
  • More efficient breathing<\/strong> is achieved.<\/li>\n
  • The onset of fatigue<\/strong> is delayed<\/strong>.<\/li>\n
  • The risk of experiencing discomfort (especially in the lumbar area or lower back) is reduced.<\/li>\n
  • The risk of suffering injuries is reduced.<\/li>\n<\/ul>\n

    Good core training reduces the risk of injuries in runners<\/h3>\n

    Why can core training mean fewer injuries for runners? The answer is very simple: a strong core leads to greater efficiency in movements<\/strong>, and this means running properly<\/strong> without adopting postures that cause discomfort or even injuries by forcing the improper or inadequate use of some muscles. <\/p>\n

    Correctly worked core muscles provide stability to the body<\/strong>, which is very important for running since there is never a moment when both legs are supported on the ground.<\/p>\n

    Likewise, core training will allow us to have better body and postural control<\/strong> both in any daily activity (walking, sitting, standing…) and when running or practicing countless sports involving running.<\/p>\n

    4 basic exercises to work the core<\/strong><\/h3>\n

    Coach and physical trainer Marcos Greus<\/strong> (INEF graduate specialized in high performance) recommends four basic exercises<\/strong> as core training for runners: <\/p>\n

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    1. Crunch.<\/li>\n
    2. Plank.<\/li>\n
    3. Side plank.<\/li>\n
    4. Basic V.<\/li>\n<\/ol>\n

      These four exercises allow for easy, simple, effective, and safe core training from any level.<\/p>\n