Core Training - A Primer

The core is the area of body where power is produced from with daily movements. Strength core training targets the muscles in the core, and it can be done by using your body's weight or adding equipment.
Strengthening your core you will enable you to improve at your sport and more efficiently perform daily tasks. For instance, with a strong core you can throw a football with more zip, and shovel snow with greater effort.

Features

Exercises for core training are more involved compared to basic crunches, sit-ups and leg lifts. Instead of isolating all muscle groups in your trunk, the best workouts enable muscles to work together.

Types

Core training workouts are of two types. Those that involve movement are known as dynamic exercises, and those that are held are known as isometric, or static, exercises. An example of an isometric exercise is plank. This exercise involves the core's front and back. Plank is performed by placing the hands and feet on the floor, lifting the hips to form a straight line from shoulders to the heels, and holding.

An example of a dynamic core exercise is hip lift. This exercise works the glutes, abs and lower back. Hip lift can be performed by lying on the back with knees bent, arms at the sides and feet flat on the floor, and lifting and lowering the butt in a steady motion.

Time Frame

When training the core, a beginner should start by doing 8 to 10 reps of dynamic exercises. As your strength increases, aim for 10 to 15 repetitions. For beginners of isometric exercises, 20- to 30-second holds are efficient. As you progress, increase your time to 45 seconds or more. Repeating each exercise three to four times and doing two to three workouts each week is efficient for increasing core strength.

Identification

Stability balls such as fitness ball, balance wall, Swiss ball, and yoga ball, work for strengthening the core. The ball puts your body off-balance, and you will have to contract more muscle fibers compared to when you are on the floor. Stability balls are used for both dynamic and isometric exercises.

Benefits

Core training exercises offer numerous benefits. Mayo Clinic reports that these exercises help with balance and stability; strengthen and tone abdominal muscles; and make to perform all types of tasks, from swinging a golf club to placing a glass in the top shelf. Another benefit of core training exercises is that you do not need to join the gym for them as they can been done at home.

May I recommend you also read the articles by RunCoach Jen. She wrote an article I think you would have some interest in called runtofinish.com/cross-training-exercises Cross Training Exercises Fitness Levels. Another great article for a complete guide to running, running gear selection, running styles and mistakes, and training schedules is runtofinish.com/basic-guide-running Basic Guide to Running.