The ability to adequately stabilize your trunk can make all the difference when you're out on the roads logging miles. By building a musculoskeletal system that can keep up with your cardiovascular engine, you will be able to handle the stress of running more miles.
For a running-specific core routine that will help stabilize your core and lead to stronger training and racing, check out a few of Johnson's suggested exercises. While they may look easy, many runners find it takes weeks and months to master them.
Single-Leg Stance with Hip Abduction
Stand with your right foot on the edge of a stair or platform and slowly lift your left leg sideways to a 30- to 40-degree angle. Bring the leg back to the starting position. Do 3 sets of 15 reps on each side.
Stand with your back straight and your hands at your sides. Begin with a slow marching motion by stepping forward and lifting your knee to make a 90-degree angle with your body. Continue marching forward and consider holding weights in each hand to increase the balance demands. March forward 10 to 20 yards and back.
Stand next to a wall with a medicine ball sandwiched between the outside of your left foot and the wall. Holding your arms in a running stance and balancing on your right leg, lift your left knee in a marching motion, rolling the ball up the wall until your leg makes a 90-degree angle with your body. Do 3 sets of 15 reps on each side.
A more complicated exercise, be sure that you have been working on entry-level single-leg balance work before graduating to this exercise. Hold a barbell and stand up straight with your arms in front of your body. Slowly lower the barbell to the floor by picking up your right leg, extending it behind your body, and leaning forward, being careful to keep your back straight and your trunk controlled. Slowly raise your body back to the original position. Repeat 10 times on each side.
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