Four Core Strengthening Exercises to Improve Your Running

You may have heard me talk about ChiRunning before (I mean, it's like all I do!).  When I'm first describing ChiRunning to someone that asks me what it is, I usually say something like: "ChiRunning basically helps you learn to set up your posture correctly. Once you've got posture down, you can lean into gravity and use your core muscles to help lift your legs as you "fall" down the road with minimal effort needed from your quads, hams and calfs."

Because we place such an important focus on the core, I like to have my runners practice a number of strengthening exercises. My favorites are listed below, as well to a link from ChiRunning in which Danny Dryer gives a bit more background on these exercises and how to properly perform them.

Practice these on your own, a few days a week and give me a shout if you have any questions!

Best,
​​
-Coach Ken

Best Core Excercises for Runners

1. The Ball/Chair Exercise: This exercise does a number of things for your core and for fine-tuning your pain-free Chi Running technique. From practicing the one-legged posture stance, to feeling pelvic rotation, to stretching hip flexors and quads – all while strengthening your core.
2. The Bridge Exercise: This exercise strengthens your core and helps add stability to your pelvis so that it can maintain holding a level position. Danny suggests working up to 10 reps and holding the position for 10-30 seconds each.
3. The Leg Lift: Danny demonstrates this simple exercise and shows the how-to’s of doing it safely. By practicing this, you will strengthen your lower abs, which will support the leveling of your pelvis in all areas of your running technique.
4. The Butt Walk: Don’t let the name deceive you! This exercise will strengthen your core while teaching you to rotate your pelvis and hold your upper body still at the same time.  One of Danny’s favorites!

Read More & See a Video Demo

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