如何使跑步者更好地使核心锻炼

最近，跑步者已经了解strength and core workouts在健康和一致性中起着至关重要的作用。无论您是多年来一直在训练和赛车多年，还是奔跑的新手，核心力量对于帮助您的身体应对自己喜欢的运动的重复影响至关重要。

当您第一次考虑核心时，您可能会设想在社交媒体上闪闪发光的六包腹肌。如果这有助于激励您加强核心，那就去吧。但是，跑步者的核心工作是关于这些肌肉背后的强度和功能，并且包含比您预期的更多的身体部位。

Why is a strong core so valuable to runners? It may seem far less important than leg strength when you’re pushing hard in a race, but a strong core is constantly at work behind the scenes, helping your body work more efficiently.

Your core is like a platform, and all your movement originates from there. If that platform isn’t stable, you can find yourself running less efficiently, especially as you fatigue. Even worse, your body may try to compensate for a weak core, leading to injury.

All levels of runners need core strength, whether you’re a beginner trying to stay healthy and build consistency, or an elite trying to maintain form and delay fatigue in the late stages of a race. While a strong core alone won’t make you faster per se, it allows for consistent training and improved running efficiency, which translates into higher mileage and faster PRs.

Thanks to innovative coaches and trainers, we have become much more knowledgeable about what kind of core work can best help athletes in their respective sports. While every athlete can benefit from a stronger core, runner-specific core training that is dynamic and leveled helps you maximize your benefits.

强大的核心不仅意味着强大的腹部肌肉 - 还包括您的腿筋，臀部，臀部，下背部和胸部。如果您将核心描绘成几乎包括从胸部到膝盖上方的所有东西，那么您可以更好地想象它包含了多少身体。为了使核心锻炼是特定于跑步者的，您需要专注于所有这些领域的动作。

While core movements should be dynamic and involve movement (we’ll discuss this in a moment), they don’t need to be aerobic. Your running workouts are a much more efficient way to get yourself aerobically fit. Stick with core exercises that challenge you with strength and mobility, but avoid those that become an aerobic workout.

由于您的身体在跑步期间一直在运动，因此在运动中建立动态稳定性或稳定性至关重要。如果您的身体很容易在休息时推翻，您可以想象在训练或比赛中采取数千个步骤时保持坚强和稳定是多么挑战。

A动态运动is the opposite of a static one, which involves holding a stationary position for an extended period of time. Dynamic stability is an essential component of healthy running, and your core workouts should reflect this. As you’re mastering new movements, however, it can be helpful to practice them in their simplest form before adding more complexity.

Take theplank exercise, for example. You’ll want to make sure you are comfortable holding a standard (straight-arm) or forearm plank before adding movements to make them more challenging. But dynamic movement is more effective, runner specific, and does a better job of building athleticism. So, once you have a handle on the basics, progress to dynamic movements.

Just as it sounds, “leveled” workouts mean there is always room to build and improve. There is also a place for beginners to get started. As with any type of strength training, make sure you have mastered the basic positioning of a movement before trying to push yourself further.

通过改变运动类型，使其更具动态或增加重量，时间或重复性，始终可以使核心锻炼变得更具挑战性。在建立力量时，请确保切换常规，以免停滞不前。

有无尽的核心练习可以使您的跑步受益，但最重要的部分是一致性。每周至少三天进行10–15分钟的例程是理想的选择。大多数练习都不需要设备，并且可以在内部或外部的任何地方进行。

• Planks are especially useful because there are so many varieties and ways to make them dynamic.
• 诸如超人和挡风玻璃刮水器之类的锻炼可以帮助加强诸如下背部和倾斜的被忽视区域。
• Boat pose — commonly used in yoga — can be made more dynamic by lowering and raising your body without touching the ground.

Core work is a valuable necessity for staying healthy and running efficiently, so find the time to make runner-specific, dynamic and leveled core workouts part of your long-term training plan.

Check out“Workout Routines”in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.