Many runners often report experiencing various aches and pains after running. This is not only due to running posture issues but also because an important factor is often overlooked: core muscle training.
The so-called"core" is the link in the human body that includes the area below the shoulder joints and above the hips. The main function of the core muscle group is to protect our spine and provide maximum support and balance to our body. Its role is irreplaceable. Next, wewill share with you a few sets of exercises to train the core muscle group and improve core strength:
Prone Double Leg Raise
Lie prone on the ground, lift your head, left arm, and right leg to the highest point, hold for3 to 5 seconds, then lower them. Do this about 6 to 8 times. For those with stronger muscles, hold statically for about 45 seconds.
Bridge
Lie on your back with your knees bent at90 degrees. Lift your hips and back to form a straight line. Hold for about 10 seconds. Do this about 4 times. For those with stronger muscles, hold statically for about 45 seconds.
Supine Leg Swing
Lie on your back with your arms extended outward. Bend your knees and lift them above your hips. Rotate your legs to the left side, bringing your knees as close to the ground as possible. Then return to the center and do the same on the right side,about 6 to 8 times.
Torso Lift
Lie prone with your elbows bent and placed under your shoulders to support your body; keep your knees and feet together. Lift your torso, legs, and hips to form a straight line. Lift your right leg while keeping the rest of your body still.Hold for about 10 seconds. Switch legs and repeat 6 to 8 times.
Side Hip Raise
Lie on your right side, supporting your upper body with your right forearm, and place your left arm on your left hip. Lift your hips, keeping your entire body in a straight line,for about 30 seconds. For those with stronger muscles, you can add an up-and-down motion with your left leg while holding statically.
Single Person Crunch
Sit flat with your legs together and bent, place your hands on your chest or near your ears, and when lifting, contract your abs and legs, bringing your elbows close to your knees. When lowering slowly, keep your feet and shoulders off the ground,do 10 to 15 reps per set.
Supine Leg Raise
Lie flat on your back with your hands placed on either side of your body, lift your legs together and straight up, perpendicular to the ground, then slowly lower them, keeping your heels off the ground,do 10 to 15 reps per set.
Kneeling Leg Raise
Support your body with straight arms and knees on the ground, keeping your torso parallel to the ground. Slowly lift your right leg to form a straight line with your torso while extending your right arm, hold for5 to 10 seconds, then switch arms and legs and continue. Do 3 to 5 reps per set.