Shin pain, an achy lower back or tightness in the hips -- every runner has to deal with pain and potential injuries at some point. The Sports Medicine Institute International names weakness and muscle imbalances as two of the main potential sources for pain and injury. To strengthen and balance your body so that you can keep putting in your miles, adopt a regular core-strengthening routine.
Stay Straight
Strength your core with planks, one of the best core exercises for runners. Robert Gary, head cross country and track coach at Ohio State University and a former Olympian, incorporates side planks into his athletes' core training. Start side planks from a position on your side. Next, put your forearm on the floor with your arm bent at a 90-degree angle and extended perpendicularly from your upper body. Tighten your abs and lift your hips up until only your bottom foot and forearm touch the ground. Keep your spine and legs straight. Coach Gary suggests holding this position for 45 to 75 seconds on each side.
Superman
Another exercise Coach Gary uses to strengthen the lower back -- another of the core muscles -- is the superman. From a prone position on your stomach, extend your arms straight out ahead. Turn your palms to face in and keep your feet straight back. Line your head up in a neutral position with your spine. At the same time, raise your arms and legs a few inches off the ground. Hold this position for a few seconds, and then return to the starting position and repeat 12 to 15 times.
Bike to Run
The Sports Medicine Institute International proscribes the bicycle as another good core exercise for runners. Take a position on your back with your hips and legs both bent at 90-degree angles. Place one hand under your lower back to help maintain your lower back's natural curve throughout the exercise movement. Straighten and lower one leg to a few inches above the floor. Keep the other leg bent. Hold the extended leg about 1 inch above the floor for two seconds. Bring the leg back to the starting position and then repeat the movement with the other leg. Perform two to three sets of 15 to 20 reps.
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