Ultra Running Core Exercises

Ultra Running Core Exercises

Core Exercises are essential to maintaining correct posture whilst running. Core Exercises prevent injuries and improve your balance whilst trail running.

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Bike Crunches

Lay on your back with your core switched on hands behind your head and with your legs fully extended
Bend your Left Leg and with your Right Elbow touch your Left Knee
Your Left Elbow Touches the ground
Swap sides
Repeat 25 Reps each side 50 in total 3 Sets
(This burns after 3 sets)

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Opposite Arm to Leg Back Extensions

Lay on your front with correct posture, shoulders back and down, chest up, slight chin tuck core switched on
Lift your Right arm and Left Leg off the ground keeping your hips flat and level on the ground, whilst hovering your Left Arm just above the ground keeping your chin slightly tucked extending through your spine
Switch to Opposite Arm and Leg
Repeat 20 Reps 3 Sets
(Nice gentle back strengthening exercise)

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Back Extensions

Lay on your front with correct posture, shoulders back and down, chest up, slight chin tuck core switched on
Lift your upper body off the ground with a slight chin tuck, extending through your spine, keep your feet on the ground
Lower your upper body to just above ground level
Repeat 20 Sets 3 Reps

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Plank Intermediate

To set up your plank, stand with your feet hip width apart shoulders back and down, chest up, slight chin tuck core switched on
Bend down to your knees, place your elbows directly under your shoulders
Core switched on, left your hips to make a line from your ankles, knees, hips and shoulders
Hold position for 1 minute Repeat 3 Sets.

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Plank with Leg Lifts

To set up your plank, stand with your feet hip width apart shoulders back and down, chest up, slight chin tuck core switched on
Bend down to your knees, place your elbows directly under your shoulders
Core switched on, left your hips to make a line from your ankles, knees, hips and shoulders
Lift one leg and hold for 30 seconds keeping your hips level.
Switch Legs
Repeat 2 times on each leg 3 Sets.

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Side Plank

Move from Plank Position onto your side bearing the weight on the side of your Right Foot
Place your Right Elbow Directly under your right shoulder. Lift your Right Hip up off the ground and engage your core, chest up, hips forward
In a slow and steady motion rotate your Left Hand under your Chest and then extended straight up to the sky making a line through your hand, elbow, shoulder, chest and weight bearing elbow.
Repeat 10 Times 3 sets.

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