#Superman Rows Exercise

Why does the core matter in running? 👇 Every step sends force from the ground → through your leg → across your hips → and into the trunk. If that system can’t control and transfer force efficiently, energy leaks a the entire systems shifts how it takes on impact. Every step you take sends 2-3x your body weight through there ground. That’s every stride…. for miles! Ground reaction force is real and your body has to absorb it, transfer it, and then reproduce it again and again. The calves help with propulsion. The squads and glutes help absorb that horizontal force… But the trunk is what connects it all. Core training should build a trunk that can: • control rotation • stabilize the pelvis • transfer force under fatigue Here are a few of the staples in my training that I integrate into full-body strength work 2–3x/week. KB Plank Pull Thru Hanging crunches Landmine Rotations Alternating V-Ups Z-Press KB Hip Flexor Sit Up Save this for your next workout 💪 ——— #strengthtrainingforrunners #coreworkout #runningstrength #hybridathlete #runners

It’s no secret that runners need to work on core strengthening. Planks are not a foolproof way to test your core strength. But they do give you a decent gauge of your general core strength. Plank variations are some of our favorite ways to target core muscles. But these 3 exercises are also effective for working your core in a standing position. #corestrength #coreworkout #strengthforrunners

Kind of obsessed with this exercise for obvious reasons: it does it all👇🏻👇🏻 . . . Groin strains suck. And take a hot minute to heal. ✅️THIS EXERCISE: helps you both rehab and prevent them. 🔥 want to make it harder? Prop your ankle on the bench instead of your knees Feel like your running form gets super sloppy and falls apart at the end of your long run? ✅️THIS EXERCISE: targets not just abdominal muscles, but forces you to strengthen a small, often forgotten rib cage muscle called your serratus anterior. Is it a major "running muscle"? Not quite. But it does: ✨️communicate with your core ✨️help you keep upright, excellent running form ✨️and helps keep your breathing smooth and controlled. 👆🏻👆🏻 kind of important when your running. Core exercises for runners don't have to be complicated. They just have to look like running and help you build the exact single leg + Core strength you need. ... oh hey, thats what this does! Would you look at that. 😉🧡🩵 Let me be your guide to all things leg + core strength training for runners and follow along for more! Dare to Train Differently 🩵 🧡

Here’s a sneak peak into the strength program I use to help runners prevent injuries and run faster — This is, of course, one week out of many. The weeks have central themes but exercises and parameters change. Comment/message the word ACCESS if you want to give it a try

CORE EXERCISES FOR RUNNERS ☝️ Comment what “Core” means to you?! ——— #strengthtrainingforrunners #runnersstrengthtraining #runnersstrength #coreworkout

3 levels of core timing exercises: Level 1: Plank Leg taps (3x30sec) Level 2: Single-leg Around-the-World (3x20sec/each) Level 3: Knee Drive Wall Drill (3x8/each) *DISCLAIMER: this is just one example of a basic exercise progression, there are many other ways to train core muscle timing, I encourage you to explore others as well that might fit your body better! Muscle timing is different from strength because it’s more about your nervous system being trained to activate a certain muscle group at the right time during dynamic movement. The deep core muscles like the transverse abdominals, multifidi, and pelvic floor should turn on right BEFORE your foot hits the ground to stabilize the pelvis and hips so the other big hip muscles don’t have to do more work than they’re meant to and when those muscles stay happy, that leads to other muscles and tendons throughout the body staying happy too. I’ll leave you with one of my favorite phrases in PT: Proximal Stability Leads To Distal Mobility🤓 #corestrength #corestrengthforrunners #strengthforrunners #runningstrength #exercisesforrunners

Looking for a different core exercise? Check this out 👉🏼 👉🏼What: Single Arm Carry (or suitcase carry) 👉🏼Why: Holding the weight in one hand forces the torso to resist lateral flexion. This builds core and spinal stability, hip stability, and improves posture when running 👉🏼How: •Make sure you have space to take at least 10-15 steps •Choose a kettlebell or dumbbell of a challenging weight •With a neutral spine and proud chest, walk forwards maintaining that upright posture, not allowing the weight to tip you to the side Try 2-3 sets per arm and see how you go! Enjoy! 😈 Want more? Check out Runner’s Strength Lab™️ It’s loaded with strength exercises specifically for runners, and now is the perfect time to join if you’re planning a spring 2026 race 😉 Drop LAB in the comments for more info! Like it? Share it and follow @morganexercisephysiology for more strength exercises for runners 💛 ——————————————————————————— *Not a substitute for anything prescribed by your healthcare professional if you are currently being treated for an injury* • • • • • • • • • • #strengthtrainingforrunners #runnersofinstagram #RunInjuryFree #RunStrong #WorkoutWednesday

Having a solid core is MISSION CRITICAL for maintaining proper running form when you’re deep in an ultramarathon. There are many ways to train the core other than crunches: - Flexion - Anti-Flexion - Anti-Extension - Lateral Flexion - Anti-Lateral Flexion - Rotation - Anti-Rotation Performing only crunches isn’t sufficient for trail runners, or runners in general. We need to resist movement, not create it repeatedly.

Last week, I shared a side plank test to assess your lateral core strength. If that test was challenging, start here 👆 These 3 exercises train your core to resist side-bending and rotation. This is essential for efficient running. Share with a runner who would benefit from these exercises. ***** Follow @shape.physio for more running tips on how to become a better and healthier runner. ✨ Share with a friend who might like these running tips. 🏃🏽‍♀️ #strengthforrunners #strongrunner #coreworkoutvideo #runningphysio #runnersworkout

5 reasons why I LOVE cossack squats and 5 tips to help you get better at them: 1. Adductor strength = knee stability: Running isn’t just sagittal (forward/back), every step has a frontal-plane component. 2. Single leg hip control: one leg is doing deep hip flexion and external rotation. 3. Ankle strength: joint mobility and deep ankle dorsiflexion. 4. End range strength: trains the body to hold up under fatigue 5. Glute medius activation: pelvis control, takes pressure off the knees and helps prevent ITBS. Tips: 1. Start with a plate under your foot to gain more ROM in your ankles (prevent heel coming off the ground). You can also start with a TRX band. 2. Work on ankle mobility and greater dorsiflexion. 3. Hold the movement at the bottom to gain more strength in your glutes and adductors 4. Work your way down to parallel (the bottom of your squat at 90 degrees), then strip the plate for the movement 5. Weights actually help you get lower and with better range

Runners- Holding a side plank for 30 seconds is not a foolproof way to measure strength. However, it does give a general idea how strong your core and glute med are. Core strengthening can help improve running form and running economy. These are some of our favorite exercises! #running #strengthforrunners #corestrengthening

Don’t skip core training as a runner ⬆️ Your core works hard every step you run, especially over longer distances! When it fatigues, form breaks down and preventable injuries creep in. These are 5 movements I regularly rotate into my training because they build real core strength that actually carries over to running 🔥 Save this and give it a go 👊🏻 #corestrength #runningstrength #coretraining