Happy 4th of July! I hope those of you who have a long weekend are celebrating and getting some great runs or races in.
Today I am sharing a workout routine that I have found to be a great way to activate the core muscles before a run. You can do 1-3 sets depending on your strength and how much time you have. It could also be done after a run, or along with a strength workout.
If you are not familiar with any of these exercises, keep reading for some more info/demonstrations. Please read my disclaimer.
Try to stay as straight as possible while doing these. Aim to hold in each direction (front, left side, right side, reverse) for up to 30 seconds during each set of the workout.
Single Leg Squats
These are great to work on stability and balance. I would recommend watching yourself do these in a mirror to make sure your knee goes directly forward (not out to the side) and try to keep your hips even. Make sure you are tightening your glutes.
Focus on squeezing your glutes and holding for 1-2 seconds. Make sure you’re not using your back/hamstrings/quads instead of your glutes.
Side Lying Leg Lifts
Lift the top leg up about 2 feet, using the outside of your hips (abductors).
Single Leg Dead Lifts
Standing on one leg, reach down with the opposite arm, keeping back mostly straight (standing leg slightly bent) as if you were picking something up off the ground in front of your foot while lifting back leg up to about hip height. Return to start and complete 15 reps. Switch to other side for 1 set.
If you’re really feeling ambitious, try adding on this balancing workout!: Running Times: Better Balance in 4 Minutes
I hope your core feels nice and strong!
Do you ever do core work before a run?
What are you doing for the 4th of July?