What's the best core exercise for runners and cyclists?

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TRAINING BREAKDOWN

“Your ‘core’ work might be missing the point.”

By Emma O’Toole

Hello and happy Sunday!

When most people hear “core training,” their mind jumps straight to their stomach.

Planks, sit ups, leg raises, deadbugs, BOSU balance boards...

We’ve all Googled: “best core exercise” And we’ve all followed a YouTube routine that left us wondering two things:

1. Why does my stomach still look the same?

2. And why does my back still ache every time I ride or run?

This happens because your core is more than your abs.

When I coach runners and cyclists, I define the core as everything between your neck, elbows and knees.

That means your:

• Lats,

• Glutes,

• Shoulders,

• Chest,

• Spinal stabilisers,

• Abs… to name just 6

And this is not just me saying this for effect, this definition shapes how we train for performance and injury reduction.

I sat down with TRX on a podcast and explain why this matters and, importantly, what this means for your running and cycling.

With 50% of cyclists reporting lower back pain and lower back injuries accounting for >40% of all injuries reported by ultra-trail runners, “strengthen your core” is often the go-to advice; but if we keep treating the core like a square of muscle on the front of our torso, we’ll keep missing the mark. We need to start training the core like the full support system it is.

If you want exercises that actually translate to better running and cycling, (and help keep your back feeling good), make these 4 smart swaps:

1. Hip lift marches instead of crunches.
2. Single arm bench row instead leg raises.
3. Loaded carries instead of bodyweight holds.
4. Plank to press ups instead of BOSU balance boards.


You’ll still be training your core, but now in a way that actually supports the movement, stability and strength you need in sport.

Quick note here to say that planks aren’t “bad.” They just might not be the best use of your 20-minute window when you want the most bang for your buck; especially if you’re like many runners and cyclists who struggle to fit strength training into the week. When time is tight, we want to be maximising every minute and that’s where these swaps become all the more important.

Do you want a free done-for-you core routine that makes it easy?

I’ve put together a 15-minute “stronger core” session you can do with minimal equipment from your living room floor. It’s designed specifically for runners and cyclists with exercises that actually make a difference.

Just hit “yes” below and I’ll send it straight over to your inbox!

Check out our fantastic free community for ongoing support and help with your training - this week we’ve taking a look at one muscle group you can’t afford to not train as a runner and cyclist!

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