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.
Lifts arms and legs off the floor to strengthen the low back.
Keep your back flat on the floor, straighten your left leg out while bending right knee, while straightening left arm to the front and right arm above head. Switch for 1 rep.
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?
Michele @ paleorunningmomma says
There are some new ones in there for me that I have to try. I’m on a routine of doing core work at night before bed so it’s completely separate from my run. I’ve noticed a difference in my posture since doing it regularly, hopefully it helps my running too!
That’s a great idea! I don’t think there is a “best” time to do core work as lost as its getting done! I need to work on my posture:) I do notice that when I “feel” my core engaging it tend to stand up straighter, so I guess it is all connected!
Susie @ SuzLyfe says
This looks a lot like my routine (when I do it, lol). I try to warm up a bit of everything, particularly before long runs. But my body also doesn’t work properly, so there you go 😀 Happy 4th!
Haha well it sounds like you are doing the best you can. Happy 4th to you, too!
Laura @ the gluten-free treadmill says
This is really great – I’m constantly struggling to find new ways to strengthen my core! Happy 4th!
I hope you find some new core moves you like! Happy 4th to you also!
jill conyers says
Hi from a new reader 🙂
Sad to say I’m bad about neglecting my core. I’m a bad runner. Love the workout! I’ve never heard of Dead Bugs but I love one leg deadlifts.
Have a wonderful weekend!
Thanks for stopping by my blog! It can be hard to get core work in with everything else, but it definitely helps with running form and preventing injuries! I actually learned dead bugs a few years ago in physical therapy- a simple but great way to work on stabilizing the core!
I usually do core work after my runs but I’ve been slacking lately ):
Sue @ This Mama Runs for Cupcakes says
Honestly, I’d never thought about doing my core work BEFORE, I’ve always done it after! I’m going to have to try this! I already incorporate all of those exercises, so it shouldn’t be too hard!
I used to always do core work after running, too, but I found that doing it before was a good way to warm up and it ensured that I actually did the core work!
Amanda - RunToTheFinish says
OHH the one legged is so good, I always forget about doing that!
I like the one legged ones- they help with balance and I really feel my glutes working!