The Best Core Exercises for Runners

There are lots of core exercises out there. You've got crunches, planks, ab machines and dozens of other options. Which ones should you do as a runner? Answering this question becomes easy if you first consider what your core muscles are supposed to do for you when you're running. Once you've identified the responsibilities that these muscles need to fulfill, choosing the right core exercises is a simple matter of picking movements that train your core to do its various jobs more effectively.

Your core muscles have three major duties when you're running: 

- Keeps your pelvis and spine properly aligned, and stable in that alignment 

- Aids the transfer of forces between the upper body and the legs 

- Limits spinal rotation as you run

Let's take a closer look at each of these responsibilities and identify a sample exercise that helps the core perform each more effectively.

How Your Core Helps You Maintain Stability During Running

The major joints of your body—the ankles, knees, hips, etc.—are kind of like fault lines underneath the surface of the Earth. The impact of the foot against the ground during running is a bit like an earthquake. When an earthquake occurs in an area with highly unstable faults, lots of things on the surface get broken. Similarly, runners with poor joint stability have a way of getting injured. Well-conditioned core muscles are needed to keep the spine, pelvis and hips relatively stable when impact forces travel upward from the ground through the body.

While healthy running requires a strong core, running itself doesn't create a strong core. To strengthen your core muscles so that they do a better job of stabilizing your joints when you run, you need to do exercises that force key muscles such as the transverse abdominis—the deepest core muscle, which wraps around the lower torso like a corset—to work hard. The stability ball roll-out is one such exercise.

Core Exercise #1: Stability Ball Roll-Out

Kneel on the floor facing a stability ball, lean forward slightly, and place your forearms on top of the ball. Pull your belly button toward your spine. Slowly roll the ball forward by extending your forearms out in front of you and allowing your body to tilt toward the floor. Concentrate on maintaining perfect alignment of your spine. Stop just before you're forced to arch your back. Hold this position for three seconds and then return to the start position, exhaling as you do so. Do up to 12 repetitions.

How a Strong Core Enhances Running Performance

A strong core not only reduces injury risk, but also enhances running performance. In fact, better performance may be the primary benefit of having a strong core. A 2009 study by researchers at Barry University found that six weeks of core strength training significantly improved 5K race performance in a group of 28 runners.

How does a strong core enhance running performance? This question has not been definitively answered, but I suspect that strong abs allow for a more efficient transfer of forces between the upper body and the legs during running. Although the legs get all the credit, the upper body makes a crucial contribution to power generation when you run. To appreciate this, try running with your arms pinned against your sides and feel how much harder it is. A strong core creates a tighter link between the upper body and the legs so that less force generated at one end of the body is dissipated as it travels to the other end.

You can improve the capacity of your abdominal muscles to transfer forces more efficiently by including exercises that test this capacity under load. One such exercise is the standing cable high-low pull.

Core Exercise #2: Standing Cable High-Low Pull

Stand with your left side facing a cable pulley station with a D-handle attached at shoulder height. Bend your knees slightly and place your feet slightly more than shoulder-width apart. Use both hands to grab the handle. Your arms should be almost fully extended with your trunk twisted to the left.

Now pull the handle from this position across your body and toward the floor, stopping when your hands are outside your right ankle. This is a compound movement that involves twisting your torso to the right, shifting your weight from your left foot to your right foot, bending toward the floor, and using your shoulders to pull the handle across your body. Concentrate on initiating the movement with your trunk muscles. At the bottom of the movement, pause briefly, then return smoothly to the starting position. Complete 10 repetitions. Reverse your position and repeat the exercise.

How a Strong Core Helps You Move More Effectively

Although running is a straight-ahead action, a certain amount of rotational movement of the body helps you move forward more effectively. In particular, your pelvis needs to rotate to the side as your stride opens up to allow your push-off leg to extend farther behind you. But while this happens, you want your torso to stay locked in a forward-facing position, which requires that your spine avoid rotating with your pelvis. If your spine does rotate with your pelvis, you will waste energy in much the same way you'll waste energy if you pull with one oar at a time instead of with both oars together in a rowboat.

Runners with a weak core tend to exhibit wasteful trunk rotation. You can eliminate this problem by consistently doing core exercises, such as the standing trunk rotation, that challenge the abdominal muscles. Strong abdominal muscles resist rotational forces.

Standing Trunk Rotation

Stand with your left side facing a cable pulley station with a handle attached at shoulder height. Grasp the handle with both hands and fully extend the arms. Begin with your torso rotated toward the handle and tension in the cable (i.e. the weight stack is slightly elevated from the resting position). Rotate your torso to the right while keeping your arms fully extended and the handle in line with the center of your chest. Keep your eyes focused on the handle as you rotate, and keep your hips locked forward. Return to the start position without allowing the weight stack to come to rest. Complete 12 repetitions, then reverse your position and repeat the exercise.

Run Faster With These Resisted Running Gear Tips

No matter the distance we're training for, we all want to be faster. 

Sprint intervals, hill repeats and Fartlek runs are a step in the right direction, but to really put your speed training into overdrive, you may need to use some advanced apparatus.

The Key Benefits of Resisted Running

In the past, resisted running has been mostly limited to the world of short distance sprinting. Research shows that lightweight sled pulls and parachute sprints can effectively improve early-phase acceleration over the first 20 meters of an all-out sprint.  

But there is plenty of research demonstrating that sprint training can be beneficial for long-distance runners as well, largely due to the boost in VO2Max that high-intensity sprint intervals can elicit. Sports scientists have also found that resisted running is actually gentler on runners' joints than all-out sprints and other forms of strength training. The additional load slows the pace and reduces the number of steps without significantly increasing joint strain. Is it possible, then, that resisted pulling or pushing at max effort can net even greater benefits? 

A 2007 study that had a group ofthat required "strong man" Strongman athletes to push a 4,000-plus-pound 4,000+ lb vehicle found that resisted pulling or pushing elicited incredibly high metabolic workloads. Luckily, you don't have to push or pull the family car around to reap the benefits of resisted running--most studies have found that sprinting while towing a weight equal to around 10 percent of your body weight is ideal for improving acceleration and power, while moderately heavier resistance levels may provide other significant performance benefits. 

Which Tools Are Best?

For developing early-phase acceleration, sleds and parachutes are both effective training tools. Each device should be attached to a harness more than 30 feet long, in order to allow for unrestricted movement. 

If your aim is to pile on the weight and build strength and aerobic power, then the sled has a clear advantage. That's because the only way to increase the load with a parachute system is to use a larger parachute, or to hook up a complicated network of multiple parachutes. With a sled, all you have to do is add another weight or two. 

If you want to be able to change the resistance level at various points throughout a single repetition--to train yourself to push hard at the end of a race, for example--you'll want to use a heavy-duty bungee and harness system. This option is lightweight, portable, and relatively cost effective--but it will require a workout partner or training coach. 

Gradual Progression, Workout Timing and Recovery

Sprinting of any kind is metabolically taxing, both to the muscles and the central nervous system, and resisted running is no exception. For this reason, it's imperative that you start slow and gradually increase total training volume: load x sets x speed. It's also important to allow your body to fully recover after loaded training days. Even though you may not experience the muscle soreness that a heavy weight workout or plyometric training can produce, you'll only be hurting your performance if you follow up a resisted running day with another demanding workout. 

Because of the high metabolic demands, it's best to incorporate these workouts early in the training season or during the off-season. 

Kyle Williams, an Australian high-altitude endurance athlete and coach, says that he uses sled training in the early, base-building phase of training and sticks with "tried and tested long runs and challenging tempo or interval sessions" later in the training season. He also recommends that runners limit resisted running to one session per week in order to allow for adequate recovery.

While little research has been done on the benefits of resisted running for endurance performance to date, this hot training trend has runners, coaches and exercise physiologists taking a closer look. By starting off slow and testing different training loads, resisted running could kick your speed into the next gear.

Bonus: A Resisted Workout Sample to Get You Started

Australian coach Kyle Williams uses a heavier weighted sled workout to boost strength and power as well as to stimulate the acidosis threshold response. He recommends that runners pull about 40 percent of their bodyweight forward, backward, and laterally right and left in an all-out effort for 15 seconds with a two-minute rest between each direction. For pure acceleration work, however, he unloads the sled and drags it empty for 60-second sprint repeats with two minutes of rest in between.

10 Reasons You Should Do The Color Run

We all know that running delivers a boost of feel-good endorphins, but The Color Run™ amplifies those happiness-inducing chemicals ten-fold. Here are 10 reasons why The Color Run should be on your "must-run" list.

1. It's Not Timed

Check your watch at the door and leave pacing worries behind while you soak in the event. Sure, we all love scoring a new PR, but sometimes it's best to just run for the fun of it. With no pressure to hit a specific time, you'll be reminded of why you fell in love with running in the first place.

2. Group-Friendly

Ever run a race with friends only to struggle to stay close to each other the entire way? Between flailing elbows, dodging slower-paced runners and constantly listening for, "On your left!," it can be hard to stick together. Not at The Color Run. Without the element of timing and a chill approach from the start, this race is perfect to experience with friends.

3. Great Swag

Let's face it: Nothing tops off a great event like awesome swag. And The Color Run doesn't disappoint in this category. Runners score an awesome T-shirt, finisher's medal, colorful sweatband to rock like it's 1985 and color packets to throw on friends. Nothing like a good color-throwing party to turn up the fun.

4. Sparkle Zone

This doesn't really need much explanation. In a world full of neutrals, it's fun to not only let your colors shine, but to sparkle while doing it. The 2015 Shine Tour still features The Color Run's traditional color-throwing stations where runners are covered in brightly hued powder, but also includes a final station with glitter. Finish the event literally glistening, bringing new meaning to the statement, "I don't sweat, I sparkle."

5. Channel Your Inner Tutu-Loving Self

Don't fight your need to wear a tutu any longer. Put on your best tulle skirt and get ready to run. And you won't be the only one—prepare to run in a sea of tutus. Participants should wear as much white as possible, but expect to finish looking like a rainbow.

6. Happiest 5K on the Planet

Dubbed the Happiest 5K on the Planet, The Color Run can turn any frown upside down. With a pre- and post-race dance party, running through color-throwing stations and plenty of photo opps with friends, it's nearly impossible to be in a bad mood at this event.

7. Make a Fashion Statement

Katy Perry isn't the only one who can rock colored hair with confidence. While the cornstarch powder washes out post-run, fashionistas can take the opportunity to see themselves with a Perry-inspired do. The temporary color helps runners stay on trend and makes good on the old adage, "Try it before you buy it."

8. Practice your Selfie Skills

The Color Run is the perfect place to practice your selfie skills while documenting the day. Don't forget to bring your camera (or smartphone) to snap pics of you and your friends covered in color. Before and after shots can accurately depict your journey from clean to colorful. After all, don't we all sometimes run for the Instagram?

9. Run for Charity

What's better than running for fun with your friends? Running for fun with your friends AND helping others while doing it. Because The Color Run organization feels strongly about giving back to communities, they raise money to give to local and national charities each year. With over $4 million donated to date, this is an event you can feel good about running.

10. Two Words: After Party

As if running isn't enough, the founders of The Color Run wanted to top off the event by hosting a dance party for runners to boogie down after the finish line. Round out the day by hanging around for the Finish Festival, complete with jammin' music and more color-throwing fun.

Strength Training for New Runners

Essential moves for beginner runners to build power and prevent injury.

Sure, it’s easy to get hurt when you’re just starting out.  There are countless aches, pains, and ouches that you’re bound to feel when you’re pushing your body farther and faster than it’s gone before. But here’s the good news: There’s a lot that you can do to prevent the most common running injuries.

Be sure to get good shoes, follow a training plan that gives you a chance to recover from your hard efforts and keeps you from doing too much too soon, and integrate a strength-training program into training. 

Strengthening your feet and legs can increase the strength and control of the smaller muscles in your feet and the larger muscles that control movement at the pelvis, hips, and knees. This strength-training routine was designed by Heather K. Vincent, Ph.D., director of the Human Performance Laboratory and Sports Performance Center at the University of Florida. Do this routine three or four times per week. After you’ve been at it for about two months, you can ratchet it back to three times per week.

Unless otherwise noted, for each of these exercises, start by doing as many repetitions as you can on each side while maintaining proper form. Start with one set of 20 reps, and build up to three sets of 20 reps, resting for 45 to 90 seconds in between sets. Then increase the resistance so the effort feels harder, and you can get keep getting stronger. Maintaining proper form is the most important thing. So when your form starts to suffer, that’s a sign that you’re tiring and have done your final rep. “Doing these exercises with improper form puts you at risk of injury,” says Vincent. Not to mention, it’s a waste of time!

LEG STRENGTH

These exercises will help build strength in your hips, legs, and feet. To perform many of these, you’ll need a rubber resistance band. These can be found in most sporting-goods stores or online. Strip bands are the least expensive, and these rubber strips can be cut to different sizes. Tube bands come with handles and can be held during exercise. There are varying levels of strength: light (which provides 3 to 5 pounds of resistance), medium (which provides 8 pounds of resistance), heavy, and extra-heavy. Heavy and extra-heavy bands provide 12 to 20 pounds of resistance and are designed for people who are already trained. To determine whether the band is right for you, test it out in the store. Look for extra features that matter to you, like extra clips, handles, cuffs, or rings. Consider buying two different resistance levels for different exercises.

Seated Hip External Rotator

1. Sit down fleon a bench. Attach a resistance band to the left end of the bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to the side to a count of two, then release it back down to a count of two. Repeat on the other leg.

Standing Hip Flexor

1. Put your right foot in the resistance band, then stand and turn so you are facing away from the band’s anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two. Repeat on the other leg.

Standing Hip Abductor

1. Attach a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the right side. Lift it to a count of two, then release it back down to a count of two. Repeat on the other leg.

Side-Lying Leg Raise

1. While lying on your side on the floor, raise one leg straight up to about 45 degrees.
2. Do not let your leg move toward the front of your body or go behind your back.
3. Raise the leg 15 times. Repeat on the other leg.

Pelvic Drop Exercise

1. Use a stair, or a step from a step exercise class.
2. Stand sideways on the step on one leg. This is your support leg. Keep that leg straight, and keep your abdominals engaged.
3. Allow your other leg to hang off the edge of the step. Let that leg slowly lower toward the ground by allowing your pelvis to slowly drop down. Do not let that foot touch the ground. Just control the movement with a slow, steady drop. Keep your support leg as straight as possible.
4. When you’ve gone as low as you can without touching the ground, hold this position for two counts, keeping your abs tight.Raise your pelvis up to raise the foot back up. When the pelvis is level and your hips are even, that’s one rep.
5. Do 10 to 15 reps on each side. When it becomes easy, build up to two or three sets of the exercises, or hold a lightweight dumbbell in your hand to increase the resistance. 

FOOT STRENGTH

Any time you’re sitting down you can work on strengthening your feet. This will help you as you’re starting to run or transitioning to any new kind of training program. You can do these exercises while you’re watching television, sitting at your desk, or taking a break. Perform 15 reps of each exercise. Do each of these exercises three or four times per week. Choose four from the group, and rotate different exercises each day.

Heel Raise

1. With your feet on the floor lift your heels up while keeping the balls of your feet on the ground.
2. Lower your heels.
3. Repeat.

Toe Grip

1. With your feet flat on the floor, move your toes as if you are raking them backward and curling up the arches of your feet.
2. Flatten your foot again.
3. Repeat.

Dorsiflexion and Plantar Flexion

1. With your legs stretched straight out in front of you, push down your toes like you are pointing them (plantar flexion).
2. Then bring your toes back.  (This is dorsiflexion)
3. Repeat.

Toe Spread

1. With your feet flat on the floor, envision spreading your toes like you would spread the fingers of your hand.
2. Relax your toes.
3. Repeat. This is tricky and takes some practice.

Toe Tap

1. With your feet flat on the floor, tap each of your toes up and down on the ground in sequence like you would tap your fingers on a table.
2. Repeat.

Exaggerated Inversion and Eversion

1. Starting with your feet flat on the floor, drop your arch in and lift the sides of your feet outward.
2. Hold for two counts, then lift your arch while you push the outside of your feet firmly down on the ground.
3. Hold for two counts.
4. Repeat.

Grabbing and Passing a Towel

1. Place a small hand towel on the floor.
2. Alternate which foot will pick up the towel using your toes.
3. Pass the towel from the toe grip of one foot to the other foot and hold in place for two counts to strengthen the grip.

Making Running A Habit

Follow these 4 steps, and gradually exercise will become a no-brainer.

After a few weeks of running, you'll begin to believe that there's something to this “runner’s high” thing. Feel-good brain chemicals—like dopamine and endocannabinoids—will be released while you’re on the road, and you’ll feel so proud of what you accomplished that it will take more discipline to rest than to work out.

But until that happens, it can be hard to force yourself out the door. And relying on willpower just won’t work, experts say. “We tell ourselves we will make ourselves do it, but that puts a lot of strain on your willpower resources, and everyone’s willpower is a limited resource,” says Heidi Grant Halversorn, associate director of the Motivation Science Center at Columbia University’s Business School. Once your resolve gets weak—when you’re tired or stressed, and there are so many things that seem more appealing than running—willpower breaks down.

Here are some tips on how to make running a habit and make it stick from Charles Duhigg, author of The Power of Habit. “Once exercise becomes a habit, it just feels easier,” says Duhigg, who trained for the 2012 New York City Marathon. “So when you don’t feel like doing it, it doesn’t take as much willpower.”

1. MAKE A PLAN. According to Duhigg, every habit is made up of a group of cues (e.g., time, place, mood, music, certain other people), a reward (chocolate, massage, hot shower, smoothie), and a routine (the running). So pick some cues (e.g., the most convenient time to run, the best route to take) and rewards that will incentivize you to run. Then write out a plan with the cues and rewards, and post it where you can see it. Let’s say the best time to run is morning; you’ve got an energizing music mix on your iPod; and your reward is a relaxing long, hot shower. Your plan would be: “If it’s morning, and I hear this music, I will run, because then I’ll get a long, hot shower.” Post the plan where you can see it. Try it for a week. If it doesn’t work, try changing the cues or the rewards. Get the Start Running Plan.

2. KEEP IT REGULAR. Create a prerun routine to cue your body and mind that it’s time to run, and repeat it every time you go. Always go at the same time of day. Put your workout clothes next to your bed. Put on your same workout music before you go out. “In order to make something like running into a habit, you have to have cues to trigger you, and they have to be consistent,” says Duhigg. “You’re creating neural pathways that make the activity into a habit,” he adds.

3. REWARD YOURSELF IMMEDIATELY. Right after your run, treat yourself to something you genuinely enjoy—a hot shower, a smoothie, even a small piece of dark chocolate—so your brain associates exercise with an immediate reward. “You have to get the reward right away for something to become automatic,” says Duhigg. “You can’t intellectualize your way to a reward. You have to teach the brain about reward through experience.”

4. BUILD YOUR OWN SUPPORT SYSTEM. Equip your running routine with the activities that will make you feel good about it and get you revved up to get up and go each day, says Duhigg. Meet up with friends so that the run doubles as socializing time; track your miles so that you can see the progress you’re making and the fitness improvements.