After Run Ab Routine to Make You a Stronger Runner
First, I want to preface with I am not a personal trainer nor hold any kind of certification. I’m just sharing what I do after my run.
I do this after just about every run. Sometimes, like after an easy run, I do it twice. You can even do it while watching tv. Literally no excuses to not do this.
Strong abs are so important for runners (and everyone in general) and this routine is a quick and efficient way to build abdominal strength. You don’t have to spend hours in the gym cross-training but strong abs will help you run stronger and decrease your risk of injury. Strong abs increase the stability of your hips, pelvis, and even your knees while you are running.
I can personally attest to the benefits of doing ab work after a run. I used to fall A LOT. It’s a running joke at this point. But after a few weeks of doing consistent ab work, I’m able to catch myself before I hit the ground. Working on my ab strength has helped with my balance, and kept me from face planting numerous times.
THE MOVES:
- 60-second high plank
- 25 V-sits
- 60-second low plank
- 30 bicycle crunches
- 30-second side plank (right)
- 30-second side plank (left)
- 25 superman
HIGH PLANK — This is your standard plank. Keep your hands under your shoulders like you are about to do a pushup. Squeeze your glutes and keep your core tight.
V-SITS — aka boat pose. Contract your core slowly and lift your legs up to an extended position at a 45-degree angle with your torso. Extend your arms straight forward to your feet. (You’ll be in a V-shaped position). Return to starting position. That’s one rep.
LOW PLANK — aka forearm plank. Place forearms on the floor with elbows below shoulders and arms parallel to your body as wide as your shoulders. You can also clasp your hands together.
BICYCLE CRUNCH — Lie flat on the floor with your lower back pressed to the ground. Place your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground. Be careful not to pull your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.
SIDE PLANK — I love this plank because it really works your obliques. Lie on your side with one leg stacked on top of the other, then prop your body up on your hand or elbow while keeping feet stacked. If this is too difficult you can stagger your feet.
SUPERMAN — I love these. They work the back which I think a lot of people tend to neglect. I also feel like they balance everything out. Lay on your stomach with your arms extended. Lift your arms and legs up and hold for a few seconds. Make sure to squeeze your buns while everything is lifted. Release everything down. That’s one rep.
Start incorporating this after your runs and you’ll feel the difference. Remember, consistency is key.
