A strong core

How to build a strong core to improve running posture

Why is a strong core important for correct running posture?

The main benefit of having a strong core while running is increased stability. Your core is the center point of your body so having strength in this area will improve you balance. Strength in your arms and legs will stem from your core strength. Putting work into your core will provide a solid foundation for strength in the rest of your body. If you are looking to improve running posture or form, strengthening your core is a great place to start. For more information about correct running posture, read our useful guide.

Exercises to build a stronger core

To improve running technique, follow some of these exercises and strengthen your core. All these exercises can be done at home without weights.

• Sit-ups – This is an easy way to build strength in your core. Lie on your back with your legs bent and your feet on the floor. Keep your hands behind your head and lift yourself up so that you are almost vertical. You should feel tension in your abdominal muscles as you do this. Once you are in an upright position, lower yourself back down and repeat as many times as you can.
• Plank – The horizontal plank is a great simple exercise that will improve overall core strength. Keep you back straight and your hands shoulder length apart. Hold yourself in place for 30-60 seconds and then rest.
• Superman – This is a great exercise for improving lower back strength. Lie face down on the floor with your hands outstretched. Slowly raise your legs and arms into the area so that only your abdomen is in contact with the ground. You can experiment with different elevations and times as you get stronger but try not to strain you back muscles.
• Bicycle crunches – This exercise will target your lower abdominal muscles and your obliques. Lie on your back and bring your legs in the air at a right angle. Lift your head and put you hand behind you head as you do so. Bring your left knee toward your head as you extend your other leg. As you bring your left knee towards your head, rotate your upper body so your right elbow nearly touches your knee. Your leg that is fully extended should not touch the floor. Rotate and do the same on the other side. Repeat this exercise 10 times and then rest.

For more information about how to improve running posture visit our tips and advice page.

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