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Many runners focus only on mileage and speed, but neglect fundamental aspects such as core strength.
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A strong core improves posture, stability, balance and breathing, increasing endurance and efficiency in movements during running.
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Yoga exercises such as lateral plank, boat pose and bird dog strengthen it, becoming essential for running better.
Runnersoften focus only and only on increasing mileage and running speed, neglecting everything else. But thereare other aspects that can be crucial and help you make a difference on race day: one of these is related to the strength of your core muscles.
Incorporating a routine with simple but targeted exercises will help you have better posture and make it easier for you to breathe, which is crucial to being able to run for a long time and improve endurance in general.
It is not the legs that do all the work, contrary to what you may think.
A strong core supports you step by step and helps improve your balance, stability and overall efficiency of your movements.
Many yoga postures are based on this concept, which is why they are among the best choices you can make to start working on both the strength and stability of your core muscles at the same time.
Some of the best exercises you can start incorporating into your routine to work on your core come precisely from yoga.
Get your mat ready and try these three simple exercises.
Side plank
The plank with all its endless variations is an exercise that strengthens the obliques and stabilizing muscles, which are essential for maintaining balance and correct posture when fatigue begins to set in.
How to perform it Lie on your side, keeping your legs together, one on top of the other.
Raise your torso by resting on one elbow, making sure to keep it well under your shoulder to be able to support your upper body.
Leave the other long arm lying on your side looking toward the ceiling.
At this point, lift your hips off the ground so that they form a straight line from your head to your feet, literally thinking about sucking in your belly button, squeezing your abdominal muscles at the same time as your gluteal muscles.
Start by holding the position for 10 to 30 seconds and then switch sides.
If you find it too intense, you can keep the leg that is underneath facing the floor resting on it, keeping it bent.
Boat location
Another great position for working the core muscles and improving posture and strength in one fell swoop.
Perform it like this Sit on the mat with your knees bent and your feet propped up (for now).
Place your hands under your knees and keep your torso straight without ever going into apnea.
Lean back slightly by lifting your feet off the mat until your shins are parallel to the floor.
All you have to do is keep your balance.
You can keep your hands under your knees for more stability or if you want to make it more challenging you can bring your arms outstretched forward making sure to keep your back straight.
Hold the position 10 to 30 seconds and then gently place your feet back on the mat without slamming or rushing them.
Bird dog
This exercise not only strengthens the core muscles, but also engages the back and gluteal muscles, improving stability and balance, which are essential to being able to maintain good running posture and dynamics.
It is done like this Rest your hands and knees on the mat assuming the table position, making sure your wrists are well below your shoulders and your knees below your hips.
From this position raise your right arm forward while simultaneously raising your left leg back.
Opposite arm and leg should both be outstretched.
Do not span or arch your back.
Keep your gaze fixed toward the floor.
Hold the position for a few seconds then reverse sides and complete 5 to 12 repetitions per side. (Via Running magazine)