TotR: The Importance of Core Strength For Runners

Good morning!  Today’s Tuesday on the Run topic has near and dear to me for the past year or so…well, ever since I went to physical therapy for a nagging IT band injury: core strength.  Yep, we’re talking core today with Erika, Patty and April.

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When I finally got my IT band issues treated by a professional I thought my physical therapist was going to assess my gait and treat me based on that.  While, yes, he eventually assessed my gait, he first assessed my core and hip strength.  And let me tell you, I didn’t have much.  I was breaking a sweat after barely making  it through a 30-second plank.  It was humiliating.  From there, he created a core strength workout for me that I’ll share with you today.

I’m really noticing a difference in my running form since strengthening my core.  Even though my IT band has healed, I try to do my core workout every other day as prescribed because believe it or not, a lot of running related injuries can come from a weak core or an imbalance in hip strength.

Here’s how I work my core:

Plank: start with 3 sets of 30 seconds, work up to a 60 second hold

Side plank: start with 3 sets of 30 seconds, work up to a 60 second hold

Side plank with hip dip: 3 sets of 10

Plank with leg raise: 3 sets of 10 on each leg

Hip bridge: 3 sets of 20

Hip bridge with single leg raise: 3 sets of 10 on each leg

Place a theraband around your ankles, 20 side steps to the left then back to the right, repeat 3 times

My physical therapist told me planks are the best core workout there is and they are the key to a strong core (obviously since the workout is very plank-heavy).  I couldn’t agree more!

***Please keep in mind, this was prescribed by a physical therapist for me after being diagnosed with an IT band injury by my orthopedic doc.  If you feel you have any sort of running (or any other sport for that matter) related injury please consult a medical professional***

Happy Sweating!
Stacey

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6 comments

  1. I do most of these things, and I am still plagued with IT issues! I actually have pretty good core strength, but of course I still continue to work on it.

    I see you’re doing Smuttynose – it was one of my favorite halfs!

    Like

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