Run more with a Strong Core (Part I)

To maximise your running potential you need a strong mid section.

This is especially important if you are getting back to running after the birth of a baby.  For best results you need to build that strength with functional exercises that mimic how your abdominal muscles work when you are going about your daily ‘mummy duties’ as well as when you are out for a run.

In part one of our ‘Run More with a Strong Core’ series we are focusing on exercises to stabilise the pelvic area.  For best results combine these exercises with your daily pelvic floor exercises.

Try the following three exercises on non-consecutive days 3 times a week

Before each exercise ensure the core muscles are engaged by pulling belly button to spine, ribcage down so back not arched and pelvic floor turned on to 30% tension.

Lunge crunch

From a standing position step forward into a lunge – don’t let your rear leg pull your pelvis backwards making your butt stick out and back arch – this can also happen in your running stride.  Correct this by contracting your abdominal muscles, stabilising your pelvis and keeping your butt tucked underneath you. 7-10 on each leg

Moving Lunge crunch

Squeeze your abdominals and keep your butt tucked underneath you, keep tummy tight, step out in front and lunge, bring other foot into meet you and let go of your abs, lunge again and contract abs take 7-10 steps with each foot with abs contracting

Stair drop crunch

Stand sideways on a step or chair with one foot hanging off the edge, keep both legs straight, raise and then lower your hip – your foot will rise and fall an inch or two repeat 10-15 times on each side.

* It is advisable to ease yourself back into fitness for approximately 4 months post baby and work on the basic core strength programme before embarking on running.  When starting a running programme post natally – always start with the beginners run/walk schedule.