Your core muscles provide the basis from which all leg and arm movements occur while running. Without proper conditioning, your core endurance will suffer. This results in a shortening of your stride over time as these muscles fatigue. Regularly exercising these muscles can give you a distinct advantage on race day.
Circuit
Begin with a 10-minute warm-up on the treadmill. Set the incline to 3 percent and run for five minutes at 80 percent of your maximum 10 km race pace. Afterward, perform abdominal crunches for 30 seconds. Set the incline to 5 percent and run at the same pace for five minutes. Place your back against a wall next and slide into a seated position. Hold this position for one minute. Set the incline to 6 percent and run at the same pace for five minutes. Do oblique crunches for 30 seconds next, working only the left side. Set the incline to 7 percent and run at the same pace for five minutes. Do another one-minute wall sit afterward but lift the front up so only the heels touch the ground. Set the incline to 8 percent and run at the same pace for five minutes. Do oblique crunches for 30 seconds after working only the right side. You can finish with a five-minute cool-down jog with the incline at 1 percent.
Post Run Planking
Complete the following core exercises immediately following a training run. Start in a push-up position. Lift your right leg, almost fully extended, while keeping the toe pointed downward. Lift your leg up 1 foot before lowering. Repeat 10 times before switching legs and repeating. Turn to a supine position next and repeat the above steps. During this section, though, your leg will rise to a vertical position before lowering. Turn to a lateral (sideways) position and balance yourself on the palm of your right, extended arm and the outside of your right foot. Lift your left leg up 1 foot before lowering and repeat 10 times. Switch sides and repeat.
Plyometric Running
Begin with a 10-minute jog at half of your 10 km race pace. Start the exercise by slowly jogging. Begin to forcefully push off with the right leg and propel your bent, left leg upward and forward. Aim to reach as high up and forward each time. Once you land on the left leg, immediately repeat this process but spring from the left leg. Do not lock your knees while performing this exercise. Use your arms for momentum by swinging them in an exaggerated manner. Continue for 100 meters, recover for 30 seconds and repeat twice more.
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