Core Exercises For Running Strength

By March 28, 2015 Uncategorized No Comments

It’s Running Season In Colorado!

Okay yes, I know it snowed last week but let’s pretend it didn’t…

It’s Running season in Colorado! Can I get an AMEN!!!

Or, maybe at least, a “woo hoo, winter is OVER!”?

The Colfax Marathon is happening soon, and then shortly after that the Boulder Bolder!

So when you are trying to get in shape for these events and running season, where do you start? There’s a lot of prep to do, that’s for sure. But seriously, where do you start?

As with any good plan, you start at the core. That’s where the power is, that’s where the stamina is, and that’s where the success is. And these 3 core exercises are a great place to start to work your body and rock your run!

1. The Heel Drop:

This exercise works those all important Gluteus muscles. Which give you power and drive to continue to push through those miles and mountains when your legs are starting to feel like jelly.

This is exercise seems simple but is actually an incredibly effective exercise. Standing on a step, slowly bend your knee and drive your foot down to the ground heel first. Only the heel should hit the ground with this exercise before you bring you leg back up, mimicking the actual motion of running and strengthening the glut muscles.

2. The Knee Lift:

This exercise is great for working out the whole leg, including your feet and toes. This exercise will allow you to focus on your toe placement while in air making it easier to hit the ground and protect your joints, especially those knees.forsale

Standing on steps on one leg, drive the other leg into the air while lifting with your standing leg. At the same time you should be driving your opposite arm forward giving you momentum. This mimics the actual motion of running. While your leg is in the air focus on keeping the big toe joint pointed upwards, that way when you land, you are landing on the balls of your feet rather than the heels or toes.

3. Core Movement:

This exercise focuses very specifically on the core and the core muscles used for running. All you need for this exercise is a cable.

Holding the cable in your left hand, with your right foot forward and your left foot back, pull the cable toward you while driving your right hand forward and rotating slightly at the waist. When you run there is a slight rotation of the core and this exercise will help strengthen those specific muscles. Repeat with the right hand.

Click on the link below to see a demonstration of all of these exercises!

Core Strengthening Exercises To Do Before Pounding The Pavement

Thankfully have a bad timeall of these exercises are super easy to do but, should you want extra help getting ready for running season or just getting your core leaner and meaner, the world class personal trainers at Bonza Bodies Small Group Fitness Studio located in downtown Denver at 1800 Glenarm, are always ready to lend a hand to help you get ready. Whatever your goal may be, our trainers can help you get their!

 

Like what you see? Want to learn more? Contact us at info@bonzabodies.com

As Always

Stay True To Your Goals

The Bonza Bodies Family

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