Just like hill work, interval training, and foam rolling, core strengthening is an integral part of any comprehensive running program.
“The core is one of the most paramount areas of interest for runners looking to improve their performance and decrease injury,” Dane Miklaus, C.S.C.S., founder of WORK Training Studio in Irvine, California, tells Runner’s World. “As the name implies, your core is the foundational piece from which all upper and lower extremity movement is possible. Without a solid core, your running gait is inefficient, you end up doing more work, and you not only waste energy but increase your risk of injury,” he says.
Most runners know this and have a go-to circuit for prerun warmups and active recovery days. But if planks and crunches are getting stale, or you’re looking to challenge yourself further, try upping your core game with a suspension trainer, like a TRX.
Most of the TRX abs moves in the circuit below can be performed using a variety of equipment (or with none at all), but incorporating a suspension trainer takes them to the next level, explains Miklaus.
“The combination of constant instability along with free movement in space helps increase global proprioception [awareness of your body position],” he says. “Any runner looking to improve their craft and just become stronger and healthier in general would do well to incorporate a TRX core routine.”
How to do it: Perform each exercise below for the number of reps listed, resting for 30 seconds between exercises. Repeat the full circuit a total of 3 times.
Each move is demonstrated by Miklaus in the video above so you can master the proper form. You will need a suspension trainer. An exercise mat is recommended.
Around the World
Start facing away from the anchor point and grab both handles with an overhand grip. Extend arms directly in front of chest, palms facing in, and step toes back so that your body is at a forward angle. Keeping elbows straight, open arms to the sides, bringing chest forward. Avoid overarching the lower back; don’t allow the pelvis or stomach to drop forward. This is the starting position. Using a circular motion, simultaneously raise both handles overhead, then return to the starting position. Perform 12 reps.
Start face down with feet in the straps and hands planted firmly on the floor, like you’re in a high plank position. Drive your right knee toward your chest, then quickly extend your right leg. Immediately drive the left knee toward your chest, then quickly extend your left leg. Continue to alternate legs, performing 80 reps.
Start face down with feet in the straps and forearms on the floor, elbows under shoulders, like you’re in a forearm plank. Keeping your back and legs straight, shift your body back a few inches, then forward to the starting position. Perform 10 reps.
Start facing the anchor point and grab both handles, palms facing down. Extend arms directly in front of chest and walk feet forward so your body is at a backward angle and you’re balancing on your heels. This is the starting position. With straight arms, raise your hands directly overhead to bring your whole body forward. Return to the starting position. Perform 12 reps.
Start face down with arms straight, hands gripping the handles, and toes planted on the floor, like you’re in an elevated plank. Move your left arm forward and your right arm backward. Then move your left arm backward and your right arm forward. Continue to alternate arms, performing 50 reps.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io