As a runner, you should know that strong core can change your running game, that’s why core training deserves a permanent place on your weekly training schedule. For beginners, practice body weight core workout can get the job done. But if you’ve been practicing this way for a while, maybe it’s time to improve. Enter: core exercises with weights.
Here, Runner World coach, Jess Movold explains why you should include weights in your next core workout and shares the best practice to take your power to the next level.
Benefits of Core Training With Weights
There are so many reasons why runners need build a strong midsection. For example, a strong core can help you defend better balance and stability on the road. It can also help you maintain run away with better posture and efficiency, help you avoid being pushed aside by injury.
“Core strength is very important for runners because it helps promote attitudeallow to be strong breathingprevent side seam and cramps, and helps relieve side to side rotation while you end up trying to move forward as efficiently as possible,” explained Coach Jess. This is why all runners need to save a time slot on their calendar for core training.
If you are new to Strength trainingtrain body weight movement Like board and dead insects is a smart place to start. But once you’ve built your base, it’s time to move on to core weight training exercises, such as those listed below, to further challenge your stability and strength.
“Adding weight to a Core workout will increase the demand on your muscles and strengthen the need for overall stability,” explains Coach Jess. “When resistance increases, you spend more time under tension, so it is important to find strength, powerand most importantly, control everything strength training movesespecially core work.”
When doing these core exercises with weights, it’s best to take your time and don’t rush, says Coach Jess. Also, remember to breathe. “Breathing is another important component of the core work. Using the breath properly can be a core exercise in itself,” he adds.
How to use this list: Perform each exercise in sequence below for 45 to 60 seconds each, resting for 15 to 30 seconds between each move. Complete 2 to 3 rounds of this circuit, resting 30 to 60 between rounds.
Coach Jess demonstrates each exercise below so you can learn proper form. You will need a set of medium weights, will you? dumbbells or kettlebells. An exercise mat is optional.
1. Russian Round
How to do it: Begin in a seated position with heels on the ground and knees bent, holding dumbbells or kettlebells in front of your chest with both hands. Lean into a 45-degree angle, legs bent with heels still touching the floor. Keeping the dumbbells on the chest and back straight, rotate the torso to the right, tap the dumbbells on the ground to the right side (or as close as possible without breaking strong posture). Return to the center, then turn to the left side. Continue alternating.
Coach Tips: When practicing this move, keep your feet on the floor, so you can really focus on core engagement and complete a full side-to-side rotation.
2. Reverse Crunch with Counter Weight
How to do it: Lie on your stomach with your hands holding a dumbbell or kettlebell resting on the floor above your head. Spread your legs straight on the mat and tie the core. Then, pull your legs up toward the celling, and with control, lift your hips toward the floor. Slowly lower your hips back down, and lower your feet to the floor. Repeat.
Coach Tips: Practice this movement slowly. The straighter your legs are, the more difficult this movement will be. Breathe through it and focus on doing it well.
3. Renegade ranks
How to do it: Start high board position with your right hand on a dumbbell or kettlebell, shoulders over wrist, core moving so that the body forms a straight line from head to heel. Place your feet slightly wider than shoulder width. Keeping your elbows tucked close to your body, engage your back muscles to pull the weight up to your ribs. Pause, then slowly return the weight to the floor. Repeat for time. Then switch sides.
Coach Tips: Use butt to help you stay stable, keep your legs and back active. If necessary, spread your legs so that your hips are parallel to the ground (the goal is to keep them as stable as possible!). Don’t let your arms be too wide or shoulder too far in front of the wrist—think pressing against the floor with the stationary side arm.
4. Pull Through Board
How to do it: Start high board position, shoulders over wrists, and feet hip-width apart. Place a dumbbell or kettlebell horizontally behind your right wrist and out of your torso. Reach your lower body with your left hand, holding a dumbbell. Pull the weight on the floor to the left until it reaches the outside of the torso. The left hand board goes back down on the board. Then reach your lower body with your right hand, grab a dumbbell and pull it back to its original position. Continue alternating.
Coach Tips: Avoid swaying from side to side when practicing this move—that means keeping your hips straight on the ground. Expand your attitude for even more stability if you feel that shake.
5. Weighted Sit-Ups for Pressing
How to do it: Lie on your stomach with your knees bent, feet flat on the mat, and both hands holding dumbbells or kettlebells to your chest. Engage core muscles for sit so that the shoulders are directly above the hips. Press the dumbbells straight up into the celling, biceps to your ears, then lower the dumbbells back to your chest. Slowly lower your body back to the ground. Repeat.
Coach Tips: Rise firmly and quickly into your press, but then move slowly as you lower back to the floor to create more resistance and time under pressure.
6. Weighted Toe Touch
How to do it: Lie on your stomach holding dumbbells or kettlebells with both hands on your chest. Extend arms and legs straight up towards the celling. This is your starting position. Lift your shoulders and upper back toward your toes, reaching for the weight to meet the feet. Slowly return to the starting position. Repeat.
Coach Tips: The slower you go down, the more time under pressure and the bigger the burn. Aim to lift the shoulder blade completely off the ground as you ascend as well.