This circuit is a DRASTICALLY different way to train your core.
So if you're a runner looking for a core circuit that involves plank variations, crunches, or leg lifts,
Sorry, but you're in the wrong place.
But if you're a runner, who is on the constant hunt for a stronger core because THAT is your weak spot leading to all your running injuries, and you're tired of the endless sit ups and bird dogs that aren't getting you anywhere....
THIS IS IT.
This is how you train your core to run stronger, stay injury-resistant, and fatigue-proof.
This is how you train your core to reduce compensations even when you're short on time.
This is core circuit will teach how HOW to make every strength exercise you do as a runner into a core exercise.
But it's going to take some practice.
And patience.
But I promise, it'll help.
And you'll nail it if you don't give up on yourself.
Just like every runner, I've probably spent a couple hour's worth of time in a plank. And done LOTS of leg lifts. bridges. bird dogs.
All in the name of "core strength" so I'd stop getting injured.
I scoured the internet for the ONE MAGIC CORE EXERCISE to rule them all, but never found it.
Even as a new physical therapist, I still didn't have the answer.
It was only after having surgery for endometriosis in November of 2023 that I FINALLY had an answer.
AND MY DUDES....don't be running away.
This core circuit is for you, too.
Every human being has a core.
And an abdominal muscle called the transverse abdominus (TA).
So how about you finally learn how to use it?
Let's hop in.
Injury Proof Your Core: Strength Circuit for Runners
Strength Circuit: How to Make Every Strength Exercise a Core Exercise
3 sets each // medium-heavy weights
Step ups with TA Contraction
12 reps ea leg X heavy
Bulgarian Split Squat (BSS) with TA Contraction
10 Reps ea leg X medium
Core Circuit: Prevent Compensations Before They Happen
2-3 sets each // medium weight + heavy resistance band
Paloff Press in Elongated Runner's Lunge
12-15 Reps ea side X heavy band
Elongated Runner's Lunge Halo
6 CW/ 6 CCW X medium weight
Dead Bug with Adduction Overpressure
8-12 Reps each leg
Build the RIGHT Core Strength and Prevent Running Compensations and Injuries
STEP UPS + BSS with TA CONTRACTION
Yes, these Step Ups and Bulgarian Split Squats are the exact same ones we've been doing BUT...
THE SECRET: is to find and hold that transverse abdominus contraction throughout the exercise.
HOW TO FIND & CONTRACT YOUR Transverse Abdominus: sitting, standing, lying on your back, doesn't much matter. Find your hip bones and hook your fingers around them. Try to draw your hips together. You'll know you've found the contraction because you'll actually feel the TA push up against your finger tips. Now while gently holding this contraction, continue to breath. Inhaling will feel like your breathing against a gently brace. The rule of thumb here: you exhale during the hardest part of the lift (typically moving against gravity) and that's when you contract your TA the most.
ABSOLUTELY CONFUSED? Don't worry. I explain this multiple times in my short videos for you all this week.
Paloff Press in Elongated Runner's Lunge
This one is kinda fun :)
PRO TIP: I promise you can still do this one at home. All you need is a banister or really sturdy kitchen table leg and a resistance band with enough oomph to it. Remember to PUSH the band away from you. You're punching the band and bringing it back to your chest, NOT twisting side to side.
Breathing tip: exhale pushing the band out; inhale bringing the band in. OR exhale through pushing and pulling the band. Gentle inhale between reps.
I like exercise with the TA contraction because when the band is challenging enough, you are actively resisting rotation. Did you know that with every stride you take, your torso actually twists/rotates a little? So by keeping your TA strong with a gentle contraction while resisting the band as you push it away from you, you are helping your core build the exact strength it needs to stay strong, upright, and injury free during the hardest parts of your workouts.
Elongated Runner's Lunge Halo
You've probably seen this one before but...
THE REASON: this loooong runner's stance is only half the secret to this exercise. Now you know the other half. With the gentle TA contraction, you'll feel even more of a stabilizing effect as you work the weight over and around your head. As the weight travels, your center of mass changes, meaning you might feel wobbly. Keeping that core contraction engaged, you'll feel your core working...and less likely to tip over ;)
Breathing Tip: Exhale as you perform the halo. Pause. Inhale as needed. Exhale + halo. Don't hold your breath ;)
Dead Bug with Adduction Overpressure
This one is ADVANCED. (i know, dead bugs? advanced? TRUST ME.)
This is the one exercise that I come back to again and again. When I do it well, I notice a difference. And when I haven't done it in a while, I'm a little sore the next day.
Start in your standard dead bug position. But notice if your back is NOT flat on the ground. Check yourself before you wreck yourself and do a couple bridges to fix the problem. Bringing your legs up, find that TA contraction. Be mindful of if you lose it! Don't get frustrated; just start again. (I've had lots of practice with this.)
Holding that TA contraction, push against your RIGHT knee with your LEFT hand. Match the pressure with your RIGHT leg and resist. This might be as far as some runners need. If you can keep that TA strong and engaged, continued to push the right knee with the left hand, and slowly with control, lower the left leg until the heel almost touches the ground. Bring it back up.
IF YOU LOSE THE TA contraction, notice when, especially if it was while lowering your leg. Only go that far next rep. You can slowly work into deeper and deeper reps. When you're ready, switch sides.
WRAPPING UP
Probably not the answer you were expecting, huh?
I willing to bet money that most runners:
won't follow through on this circuit
because it's unfamiliar and unknown is scary
and it stretches you to learn and try something new.
But that's NOT you, is it? ;)
If I haven't said it already, I'm so proud you're here.
Because you're a part of the running fit fam.
Which means you're WILLING to Dare to Train Differently.
Because trust me, with all the running injuries I've had, I would have LOVED to learn all of this when I first starting to run.
Now, it's ok if this is hard at first.
If you get yourself all set up, do 1 rep, and then immediately forget.
Or breath the wrong way.
And have to try all over again...
and forget AGAIN.
Don't worry about it.
It's ok.
I still have to remind myself to hold that TA contraction, breathe, etc.
It's a process.
and a habit.
And we're all working on it together.
So don't give!
And don't feel you have to do EVERY strength workout with this focus. It's ok right now to devote ONE strength workout a week to practicing.
We always add new things in layers, slowly, one at a time, so it's not overwhelming.
Because it's when we add to much, like trying to tackle too much mileage while doing speed while training for a marathon... that things fall apart.
Patience.
Reps.
Practice.
If you want more injury preventing strength exercises for runners, let me help you out! I have a FREE strength guide to get you started.
Until next time, Running Fit Fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
Comentarios