jon-erik kawamoto fitness coachGot your attention didn’t I?

If you’re like most runners on the internet, you probably were Googling:

-best core exercises for runners

-runner’s core exercises

-core stability training for runners

…or something along those lines.

If you’re like most in this regard as well, you’re probably looking for the most advanced, “coolest” core exercises to add to your routine.

Here are 3 advanced core exercises you can do to help strengthen your core so you can run faster and stronger.

But before we get to the good stuff, it’s important to have an understanding of how the core muscles work when running.

The function of a runner’s core is to prevent excessive movement when running.If you look at it like this, it might help your understanding: blood has to be pumped by your heart to your legs, which are highly metabolically active when running (duh!).  If you’re racing, it’s a fair assumption that you’re running your fastest to hopefully finish in the fastest time possible.  What if your upper body has unwanted movement – in your arms, shoulders and torso?  Well, the muscles creating these movements are also metabolically active.  It’s also fair to assume that your breathing muscles are working like crazy to get air into your lungs – the diaphragm and accessory breathing muscles.  They are also highly metabolically active.

So, if you have additional metabolic activity in muscles that shouldn’t be too active when running, you’re stealing blood from your legs and sending it else where.  This can have a negative influence to your race performance.  

I’m not telling you not to breathe, that would be stupid!  It has been shown in research that the breathing muscles require roughly 15% of the blood pumped from your heart during maximal exercise – so blood is going to feed your breathing muscles regardless.  However, you can control or at least try to improve your running efficiency so you can maximize how much blood can feed your legs.

Basically, reduce the excess movement and always strive to run with the most economical running gait possible.  This will strongly differentiate you from the person running beside you if you both have the same VO2-Max.

What does this have to do with your core?  Your core muscles reflexively stabilize your torso with each stride.  They also minimize excess torso and shoulder rotation – so train your core muscles to minimize movement, rather than create it.  For example, sit-ups create movement, whereas planks challenge you to keep neutral spine (normal arch in the lumbar spine).  Here are 3 ADVANCED CORE EXERCISES FOR RUNNERS that challenge you to keep neutral spine and not move.

Single Arm Pushup

 

This exercise is very challenging not only to the upper body to perform the movement, but to the trunk muscles to prevent and resist movement.  Spread your feet wide and place one hand in the middle of your chest.  Brace like hell, and lower yourself to the ground.  Stay tight and press yourself back up.

Go for 3 sets of 5 per arm.

Power Wheel Roll Out for distance

 

The Power Wheel is an amazing tool.  From a kneeling position, pack your shoulders, stick out your chest and brace your abs.  Roll forward reaching far above your head.  Resist the urge to excessively arch your back.  If you feel compression in your lumber spine, you’re not maintaining the correct spine position.

I like 3 sets of 12-20 roll outs depending on ability.  (I also like doing this exercise from the feet with really strong runners)

Side Plank with Band Row

 

Set up a band around a squat rack cage or a machine.  Set up in a PERFECT side plank and slowly row the band while squeezing your upper back muscles.  Don’t move and resist the force the band is placing on you to move.  Try to perform this movement so you complete 30 seconds per side.  Do 3 sets.

Give these exercises a go in your core training program and let me know how it goes.

Thanks for reading and RUN STRONG,

-JK

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

JKC is different from other gyms/fitness regimes I have tried in the past because of my level of comfort with the facility and other JKC clients and the amount of knowledge both Jon and Thomas demonstrate through personal attention to form, core development and overall strength is outstanding. JKC is by far the best training hands on attention that I’ve experienced period and I have experienced many over a lifetime of activity and playing various sports. The facility has everything you require plus, as you will learn there are many ways to use every piece of equipment and Jon and Thomas are very creative! There are many age groups and professions who attend this gym from elite athlete’s to the rest of us and the casual but focused atmosphere in the gym makes each visit interesting, friendly and challenging at all levels.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine.  Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding.  Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

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