Health

Tuesday 16 September 2014

Why core strength is important

Lunge and pass with Kettlebell.

Sometimes it can be hard to fit all your training in. Every week I hear of new ways to help improve your training, running, shape, fitness etc, and yet, time and time again I look at these methods and see that they are just the basis of any good strength-training routine.

We are always looking for a quick fix, something to make our life a little easier, but the reality is goals and achievements take hard work, knowledge, time and preparation.

Running is no different and the basis of any good running plan should have a strength-training routine as part of it. Core and muscle strength are two important factors when running. Whether its for short or long distances you just can't beat it.

You may not find that you are injury prone yet but the constant pressure on the joints on long runs can, eventually, catch up with you. If you've caught the running bug, get yourself to the gym and start with core strength training. Let's look at some of the benefits of core strength for running.

Posture: It's easy to have bad posture when running if your core is not strong, causing pressure on other muscles, joints and bones.

Balance: You may think it doesn't affect you now but there comes a time when balance affects us all. A strong core will help with this, providing there are not underlying reasons.

Why not? Your core is made up of multiple muscles so not using it effectively is just making training more difficult on all the other muscle groups, which will eventually tire and injure from overwork.

Here are three effective core exercises...

LUNGE AND PASS WITH KETTLEBELL

1/ Start in a standing position, standing upright with a kettlebell in one hand by your side. Step forward into a lunge position.

2/ Pass the kettlebell behind your front foot to the other hand, then push off the front foot with the kettlebell in the other hand. Repeat, alternating throughout.

ALTERNATING ONE LEG PUSH-UP

1/ Start in a push-up position on your toes, with both hands on the kettlebells, your elbows bent and one leg raised off the floor.

2/ Push up to a straight arm position, keeping your leg raised.

3/ Return to the start position, alternating the raised leg.

SIDE BRIDGE ON BOSU WITH LEG LIFT

1/ Start with one hand flat on the Bosu ball, with your body straight and one foot on top of the other.

2/ Raise your top leg straight, while at the same time keeping your hand on the Bosu directly under your shoulder. Repeat 12-15 leg raises before completing on the other side.

Irish Independent

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