Are you a runner looking to improve your running efficiency and cut down on injuries? Then maybe it’s time to consider working on your core strength. It will take some time and commitment but the rewards of running longer without fatigue and decreasing your risk for injury will be worth it.
All your body movement is initiated by the core, which can be defined as your body minus legs and arms. Core muscles are in your mid and lower back, the belly and a portion of hip region; their technical names include internal and external obliques, ultifidus, erector spinae, transversus abdominis, diaphragm, pelvic floor muscles and rectus abdominis. When these muscles are weak, a runner’s performance will be negatively affected.
Strengthening your core muscles will stabilize your trunk and keep it from moving all over the place when you’re using your arms and legs to run. A firm posture, which helps fatigued marathoners at the end of a race, strain on your back and legs, wear and tear on the joints and the damage done to muscles and bones from running, can all be improved through core strengthening.
Many people think doing ab exercises such as sit-ups and crunches is a complete core training workout; unfortunately it will take more work than that. Control and proper form is very important for core strengthening. The exercises should be executed slowly and breathing should be regulated for each exercise. It can be done with your strength training workouts, such as standing on one leg when doing bicep curls, or performed separately.
Resistance bands and stability balls can take your workouts to the next level and Pilates classes either offered at your gym or at studios provide a great opportunity to improve your core strength. Teachers can correct your form and challenge you in your Pilates practice.
Remember, all the time you invest in strengthening your core will be evident when your race days improve and injuries decrease.
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