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Inner Core Exercises for Female Runners
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Let’s get one thing straight – by strengthening your core, I don’t mean ‘get a six pack’. I’m talking about the inner core as an entire complex and not a single vanity muscle.
The core is what we use to stabilise the upper and lower body, improve posture and generally reduce the risk of injury. Our inner core is made up of the diaphragm, multifidus, internal obliques, transverse abdominus and the pelvic floor.
At the elite level of running, a strong core (thanks to good posture) can actually improve your speed.
While both men and women have the exact same muscles and need a strong core and hips to run well, it’s thought to be far more important for female runners. Here’s why.
Why do female runners need a strong inner core?
Generally speaking, females have wider hips than men. This means they have a wider Q-angle (the angle between the quadriceps muscle and the patella tendon).
This wider Q-angle means that women are more likely to suffer from knock-knees and pronated feet. This can be due to women using their quads as a dominant muscle as opposed to relying on their core to stabilise them.
Top 3 Bodyweight Core Exercises for Running
In order to get the most out of these exercises, perform each movement slowly with control. Your focus should always be on correct form and not rushing through the movement as quickly as possible.
Walking Lunge
This is a compound movement that engages your quads, glutes, hamstrings and core muscles at the same time. It’s versatile (can be done with weights, twisting movements or even in reverse!) and tests your balance and coordination.
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- Try 3 sets of 10 reps while focusing primarily on your glutes and quads.
Side Plank
The side plank is great for training the oblique abdominal muscles that don’t usually get worked during the more mainstream ab exercises. It also puts less stress through the lumbar region than the front plank so is great for anyone with back issues.
- Try 3 sets holding for 20-30 seconds on each side. Focus on your spine stability.
Single Leg Glute Bridge
This is a slightly more advanced exercise as you’re driving up with only one leg instead of both. I recommend this exercise as it really challenges your core to keep you stable. It’s great for people that spend a lot of time sitting down!
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- Try 3 sets of 15 reps on each leg, focussing on your outer hip muscles and glutes.
If the above reps and sets are too challenging, then scale them back by reducing the count until you build strong enough to hold this rep scheme.
If you need an extra challenge then feel free to add some light weights to the lunges, more reps to the glute bridge and a twist/rotation into the side plank!
Feel free to reach out to me with any questions: sh@innerfight.com
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