Stabilization exercises for runners

I’m sure you’ve already heard a lot about the fact that if you want to be a good athlete and develop all the time, running alone is not enough. For your body to get stronger, you need to introduce exercises into your training that will allow you to improve your strength, flexibility, endurance, conditioning, and stabilization. 

In this article, stability is what we will focus on. Probably reading all the previously mentioned elements you are thinking that stabilization was the least important to you. However, this is not the case! The fact that you perform such exercises will help you strengthen the center of your body. Thanks to them you will strengthen the muscles of the abdomen, buttocks and hips, and thighs. Such additional training will allow you to maintain proper running technique – you know how important this is! 

Ok, let’s not prolong it. It’s time to get acquainted with core stability exercises for runners and learn some interesting examples of exercises that you will do anywhere.

Why are core stability exercises so important?

Strengthening the muscles for any athlete, not just runners, is crucial because it is with strong muscles that you can improve your physique, running technique and even running economy. The advantages! WOW! It is the muscles that play a key role in human functioning and are responsible for performing movements. 

Which muscles should you focus on first of all? 

• Muscles are responsible for cushioning the movement – when you run, you are constantly changing your legs. Therefore, you constantly need to bump and land on your feet. Strengthen these muscles to improve your running technique. Moreover, you will be able to land much more safely. 
• Quadriceps lumbar extensor muscles – strengthen them, too. Why? They lift your hip and help you extend your knee higher while running. 
• Gluteus medius and great gluteus muscles – they support the legs during running. 
• The muscle of the thigh’s broad fascia – supports the legs during running.

These are very important muscles for a runner. If you don’t strengthen them, you could get an injury that could put you out of training for several weeks or even months. This type of exercise will also strengthen feet, knees, pelvis, spine, shoulders, and cervical region. Incorporate additional elements into your exercises and strengthen your body’s core stability!

What are the main benefits of core stability exercises?

• protecting the body from injury 
• strengthening the muscles that maintain proper and correct posture, 
• improving speed and flexibility of muscles, 
• better cushioning of the body, 
• safe positioning of the body during the run-up and landing while running, 
• supporting the rehabilitation process. 

Doing stability exercises for runners – remember before you start!

• Correctly performs movements during exercises – see exactly how an exercise should look like. Do them accurately. It is better to do all the movements slowly and accurately than quickly and inaccurately. In this way, the exercises will bring you the desired effect. If you do not follow the instructions for doing the exercises, then you will do them, but they will not support your core as much as they should. 
• Soft muscle exercises – stabilizing exercises strengthen the deep muscles, but before you train them, you must also remember the soft muscles that help keep your body stable on one leg. This is extremely important for a runner. 
• Rolling and stretching – you must not only strengthen your muscles but also relax them. Give them a moment’s rest, massage, and also use rollers so that your muscles do not hurt and you can wake up the next day without soreness. 

All the above-mentioned activities should be done regularly. This is the only way you will achieve the results you dream of and will translate into better stability training for any runner. It will also make you more resistant to all kinds of injuries that often torment athletes. 

However, if an injury does happen to you, remember that this is the time for recovery. During this period, focus on yourself, rest, and recovery. Once your doctor allows you to return to training, start with simple exercises and light jogs and slowly return to your previous fitness and intensity of exercises and jogs.

Maintaining the correct position on one leg 

As you know, balance is important when running. This exercise will help you especially if you run on uneven terrain or want to go for training in the mountains in the future. This exercise will also help you with core stability. You will strengthen and focus more on your explosion while running. When running, often one leg has to hold the whole body. Therefore, it is worth strengthening this position. Moreover, you will ensure a straight silhouette and protect your spine from bending. 

Exercises with standing on one leg certainly seem simple for you, but there are a few important elements you need to keep in mind. 

• you can perform the exercises on a straight leg or perform a leg tri-flexion, 
• the leg should be under the center of gravity,
• the hip and leg should be in a straight line,
• the pelvis should not fall on either side – keep it in one position, 
• the spine should be in a natural position and straighten the chest,
• bring the shoulder blades together. 

I know that reading all these steps even standing on one leg seems complicated. Believe me, if you want the exercises you perform to bring good results then you need to follow the above tips. 

You can also stand on one leg with a weight in your hand or on your ankle. Add such weights only when you are already a more experienced runner and such an exercise is simply too easy for you.

Swallow 

It is worth performing this exercise right after the one I mentioned earlier. By adding the swallow to your training plan, you will get better stability while running. How to perform this exercise?

• Stand on one leg.
• Move the leg that was lifted to the back and straighten it. 
• Slightly bend forward.
• You should also move your arms forward and straighten them all the way. 
• The leg that holds your position should bend slightly. 
• At this time your figure should form an even line. 

Plank 

Now an exercise that is bypassed by many athletes and the name itself gives them the creeps. Think a minute at work goes a long time? Let the person who does the plank tell you about 1 minute – then time stops and suddenly one minute lasts 10 minutes. 

Although the exercise seems difficult because you have to keep your body in an even line without changing position, practice makes perfect! Add this exercise to your stability training. At the very beginning, you will not achieve a good time in this position. Each day you will be able to last longer and longer doing the plank.

 How to properly perform this exercise to get the desired results? 

• Lie on your stomach and then support your body on your forearms and toes. 
• Then lift your torso on your forearms bent at the elbows. 
• Remember to tighten your abdominals, buttocks, and shoulder blades.
• Your head should be straight – the top of your head facing the wall. 

If this position is too difficult for you, then you can spread your feet wider than your hips. You can also perform this position not on your toes but on your knees – this is a version for beginners.

You can also add variety and difficulty to the exercise you are doing. You can switch from the position on bent arms to straightened hands and back again. You can also add an upward and lateral leg inversion. This will make the exercise even more effective.

Inverted plank 

Is one plank not enough? In the case of core stability exercise, no! An inverted plank is an ideal exercise for reducing tension in the lumbar region. This is where muscles are usually tense and weak, so it’s worth changing that.

How to perform this exercise? 

• Rest your hands behind your hips.
• Lift your figure upward and form a straight line. 
• Tighten the muscles of your buttocks, abdomen.
• The toes of your feet should point upward.
• Try to keep your hips from dropping.

Side plank

Stabilizing your body cannot do without lateral stabilization. Exercises included in its scope are much more difficult than the traditional plank and require focus and strong muscle work. 

How to perform a side plank?

• The side plank involves maintaining a stable and straight position with elbow support under the shoulder.
• The legs should be placed one on top of the other.
• The posture should be straight. The hips are not to droop.

Superman plank 

• Perform the support on straight arms 
• The body must be aligned in a straight line. 
• Then alternate lifting the straight arm with the straight opposite leg. 

This is a really difficult task, so I do not recommend this exercise to a beginner. Such an exercise should be done slowly and carefully.

Core stability exercises – some tips for training

If you are a beginner then perform such workouts about 2 times a week. If you want your efforts to be effective then perform each exercise from 15 seconds (at the beginning) to even 2 minutes – a minimum of 3 repetition series of a particular exercise.

Core stability exercises you should perform when you are not very tired. Have you had a light workout? Perform core stability. Do this type of exercise after running.