When it comes to improving your running form, crunches and sit-ups will do very little. They’re detrimental to a runner’s spine and not at all effective at improving the true function of a runner’s core. But many people still ask how many sit-ups they need to do to run a faster 10K. The sit-up movement results in high spinal loads and reproduces an injury mechanism that could result in a herniated disc. The true function of a runner’s core is not to flex the spine, so why would you train it that way?

Visualize the core as a group of muscles surrounding the torso, providing structural integrity to the lumbar spine and pelvic girdle. When running, the core provides dynamic postural control to minimize excessive movement in the torso and pelvis while the hips and legs propel the body forward. The group of muscles also has to resist and control the rotational torque that the legs and hips apply to the upper body. Core-stability training can improve this function and make runners more efficient.

The gluteals also play an important role in the running stride. For example, the gluteus medius functions to maintain pelvic stability when standing on one leg. A lack of gluteus medius strength allows the pelvis to drop, reducing stride efficiency and running speed. Weakness in the gluteus maximus and overdeveloped hamstrings can also pose problems for runners. This muscle imbalance can lead to hip issues or hamstring strains, which would put a halt to your training.

Everyone knows planks and side planks but few have seen their progressions. Add these advanced core stability and gluteal strengthening exercises throughout your training week to strengthen your abs and to keep you injury free.

Key training points to remember:

Maintain neutral spine by pretending to brace for a punch. This light contraction will ensure the correct posture is maintained. Don’t hold your breath during the exercises – take smaller more frequent breaths. Keep your chest out and pull your shoulders toward your hips as you maintain the normal curve in your thoracic spine.

The Exercises:

Stir the Pot

Place your elbows on an exercise ball with your feet on the floor. Move your elbows in a circle while maintaining the plank.  Alternate directions as you stir the pot using full circles. Perform 3 sets of 30 seconds.

Star Side Wall Plank

Go into a side plank next to a wall.  Place your top arm in line with your bottom arm and lift your top leg with your toes pointed up to form a star.  Tuck your chin slightly so your head, glutes and back of your shoes touch the wall. Hold for 10 seconds and perform 6 repetitions/side for a total of 60 seconds per side. Do 3 sets.

V-Sit Lateral Medicine Ball Touches

Sit on the ground with your knees bent while slightly leaning back.  Keep your chest up and back straight. Hold a 4-6kg medicine ball and rapidly rotate to touch the ball beside your hips. Perform touches from side to side until you finish 20 touches. Don’t lose your neutral spine – the twist comes from your upper back, not your lower back. Do 3 sets.

Kneeling Hip Extension

Start in the kneeling position with your elbows on the floor. Straighten one leg and achieve a neutral spine.  Lift the straightened leg by extending your hip without moving your lower back. Do 3 sets of 15 lifts per leg.

Bird-Dog Hands and Toes

Go into a tabletop position on your hands and toes. You should have a neural spine with roughly 90 degrees at your hips and knees. Tuck your chin slightly to keep a straight line from the top of your head to the base of your tailbone. Lift one arm and the opposite leg without loosing your neutral spine.  Hold for 5 seconds.  Perform 6 lifts per side for a total of 60 seconds. Do 3 sets.

Walk Out Plank

Start in the standing position and bend over to place your hands on the floor. Take small steps with your hands until you are stretched out with your hands further than your head.  Hold a straight line from the top of your head to the base of your tailbone for 5 seconds.  Walk back to the standing position. Perform 12 for a total of 60 seconds. Do 3 sets.

Russian Twist

Lie on top of an exercise ball placed in between your shoulder blades.  Perform a hip bridge and maintain a neutral spine.  Hold a 4-6kg medicine ball with straight arms and rotate bringing the ball 180 degrees from left to right. Maintain the bridge with a strong butt contraction and ensure the rotation is coming from your upper back, not your lumbar spine. Perform 10 rotations per direction and do 3 sets.

Split Squat Anti-Rotation Press

Stand perpendicular to a band attached to a pole.  Go into the bottom of a lunge and hold one end of the band at your stomach. The inside leg should be forward.  Press the band away until your elbows lock. Resist the twist that the band places on your body and trunk. Hold this position for 6 seconds and perform 10 repetitions per side. Do 3 sets.

Leg Whip

Lie on your back with your knees bent and feet on the floor. Perform a hip bridge by lifting your butt off the floor. You should have a straight line from your knees to your shoulders. Lift one leg while maintaining level hips and a neutral spine. Lower the leg out to the side and bring it back. Do not let your hips drop or spine rotate. Perform 10 repetitions per side and do 3 sets.

X-Band Walk

Stand on a resistance band with your feet hip width apart. Cross the ends of the band to form an X and hold the band tight, just below waist level. While maintaining a neutral spine and chest-up-shoulder-down posture, step to the side with a stiff leg. Follow with the trail leg without letting the band snap your leg in. Perform 12 steps per direction and do 3 sets.

Jon-Erik Kawamoto is a Strength and Conditioning Coach in Burnaby, BC.  Download your free core workout video from www.StrongerRunner.com.