When it comes to distance running, the core muscles are – both literally and figuratively – a central aspect of proper biomechanical conditioning. These vital muscles contribute to bodily stability and musculoskeletal balance, making them incredibly crucial for any distance running regimen. For marathon runners, this fact is especially true, as the event’s punishing physical effects require high-level fitness and fortitude.
Fortunately, there are several time-tested exercises proven to aid in marathon-specific core development. These workouts include, but are not limited to:
Planks
A classic core-focused position, the plank has remained a popular exercise due to its accessible yet effective approach. Runners simply lower themselves into a downward facing position, balance on their toes and forearms, and hold that position for an allotted period of time, focusing on tightening their core and gluteal muscles for maximum effect. Planks target numerous abdominal muscles and surrounding hip and back muscles at once, making them a great addition to a core workout routine.
Mountain climbers
Mountain climbers are a common dynamic core workout during which one enters push-up position and brings their knees up to their chest in quick, alternating bursts. This exercise not only strengthens the core muscles – particularly the lower abdominals – it also supports general athleticism by merging core work with fast-twitch movement, boosting cardiovascular, aerobic fitness, and physical strength in tandem.
Bicycles
The bicycle crunch movement is a variation on other common core exercises like the sit-up and alternating crunch. In this case, however, a runner lies on their back in crunch position and quickly brings each elbow to the opposite knee in a continuous motion, simulating the rotating, cycling movements of a bicycle rider. Bicycles predominantly support oblique muscle development, but they have a far-reaching effect on surrounding muscle groups as well.
Bridges
Though bridges seemingly favor adjacent muscles like the glutes, hips, and hamstrings, they are also immensely beneficial for the core. The exercise entails lying flat with one’s knees bent, bringing the hips skyward so they align with the knees and shoulders, and tightening the core muscles, holding the pose for a brief period before lowering the hips and starting again. This process supports core muscle development by concurrently targeting the abdomen and its immediate reinforcing muscular groups, and this has made it a go-to workout for both progressive training and physical rehabilitation.
These exercises are just a few that have become widespread within both the distance running community and the fitness world at large; they comprise a range of movements and muscular purposes that can bolster one’s aerobic training and best prepare them for race day.
