Post-run core exercise programme maintained my injury-free running, despite instances of lower-back pain and misaligned hips.
For runners seeking to boost their performance and maintain a healthy running lifestyle, a post-run core workout could be the perfect addition to their routine. This workout, which focuses on the essential movements of sit-ups, superman, glute bridge, V-up, and push-ups, is designed to promote strength, stability, and mobility - key components for optimal running performance.
The core workout targets the abdominal muscles, lower back, pelvic floor, hip flexors, and obliques, providing a stable base to support the spine and facilitate coordinated movement patterns required in running.
Sit-ups and V-ups help improve core strength necessary for sustaining running posture and hip flexion during the stride. The superman exercise strengthens the lower back and glutes, enhancing posterior chain stability which supports running form and reduces injury risk. Glute bridges activate the glutes and hip stabilizers, crucial for pelvic stability and power generation in running. Push-ups engage the upper body and core muscles, contributing to overall trunk stability and the reciprocal arm-leg movement in running.
This combination works the deep core muscles, obliques, lower back, pelvic floor, and hip flexors. These muscles provide a stable base to support the spine and facilitate coordinated movement patterns required in running. The workout improves not only core strength but also stability by preventing unwanted rotation and enhancing control, as well as mobility, which helps maintain proper posture and breathing mechanics during runs.
Typically, the exercises would be performed in sets such as: - 10–15 sit-ups - 10–15 superman lifts (holding briefly at the top) - 15–20 glute bridges - 10–15 V-ups - 10–15 push-ups
Depending on the individual's ability level, sets can be broken down into five reps with short rests in between until 20 reps are completed. This routine can be done 2–3 times post-run to enhance core endurance and muscular balance, promoting injury prevention and better running efficiency.
The core workout was designed to prevent and alleviate running-related injuries and was incorporated into a running routine by an amazing coach to help an individual with a lower-back injury and wonky hips remain healthy, pain-free, and mobile. Modified push-ups can be used if unable to complete 20 reps of full push-ups.
In essence, combining these movements creates a functional, integrated core training essential for runners of all levels. A strong core is important for long-term running, improving form, performance, and avoiding injury. This post-run core workout is a simple yet effective way to ensure runners maintain their best shape and stay injury-free.
[1] Core Strength Training for Runners, by Matt Fitzgerald [2] Running with the Kenyans, by Adharanand Finn [4] Anatomy for Runners, by Jay Dicharry
The post-run core workout, including sit-ups, superman, glute bridge, V-up, and push-ups, strengthens muscles like the abdominals, lower back, pelvic floor, hip flexors, and obliques, enabling runners to maintain a stable base and facilitate coordinated movement patterns essential for optimal running performance. This workout not only improves core strength but also fosters stability, control, and mobility, vital for proper posture and breathing during runs.
