Core exercises for novice runners.

The following exercises are simple to do and can be done anywhere – don’t forget to do a warm up and a warm down after each session

1 The Plank

Start by getting up on your elbows and toes as in a press up position. Bend at your elbows and rest your weight on your forearms and not on your hands. Your body should be in a straight position ie your bum should not be high up in the air nor your stomach too low to the ground. Make sure that your core is engage the whole time by sucking your belly to your spine.

Hold by 30 secs and rest repeat 5 times – once you are able increase your times ie hold for 60 sec etc.. you can also do the plank challenge where you start off by holding for 20sec, 30 secs and keep increasing by 10 secs until you hit 60 secs!

 

 

 

  1. Hip Flextors

Lay flat on your back with your knees bent feet on the ground. Keep your hands flat on the ground and push your hips up to the ceiling and squeeze your bum while pushing your hips up. Bring hip back to the ground. Do this 10 times and on the fifth one hold for 10 secs repeat this 5 times.

 

 

  1. Mountain climbers

Start in press up position and move your knees between your arms. Do 30 of these fast pace repeat 3 times

 

 

  1. Bicycle crunches

Lay flat on the floor. Bring your knees up to 45 degrees angle. Knees should be at hip level. Your fingers should be at the temple of your head. As you come up move your right elbow to meet your left knee and repeat the opposite side. Make sure you don’t pull at your neck as you come up. Do 15 of these repeat 3 times

 

  1. Abs Crunches

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Don’t lace your fingers together. Hold your elbows out to the sides but rounded slightly in. Tilt your chin slightly, leaving a few inches of space between your chin and your chest. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold for a moment at the top of the movement and then lower slowly back down. Do 20 of them by 3 rounds

 

Article credit to Helena O’Connor

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