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Inner Core Exercises for Female Runners
Train 2-3 times a week to improve your running
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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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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
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Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
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.
- 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!
- 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
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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.
- 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!
- 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
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
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.
- 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!
- 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
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.
- 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!
- 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
One-Hour Workout: Revving Your Swim Engine
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