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How to get Strong Lower Back to Run Better

Lower Back Exercises for Running

SEP 22 2008

Runners need to have an exercise program that could strengthen their whole body for the course ahead. If you are a serious runner, aside from focusing on your legs, you need also to give importance to your lower back.

Having a strong lower back can definitely increase your stability that will give you strong posture when you run.

Running has become a popular activity. If you are planning to run, an exercise routine is very important no matter what level you are in. In general, runners need to create a specific program that is made for them. The exercises of runners are different from training for other kind of sports or activity. In running you will have to focus on parts of the body that are needed like your legs and core. If you are a serious runner, it is important that you have training schedule and program that you need to stick with. Lower back is an area that you should not take for granted due to the fact that it can strengthen your core and increase your flexibility. Strong lower back can give you stability and therefore can correct the imbalances that you have in your muscles. It is important that you have a good posture when you are running.

Lower back exercises may need to include the muscles near your hips and spinal column. This can definitely prevent injury that you may encounter when you run. It is important that you integrate lower back exercises and don’t just stick with traditional routine. It is important that you take deep breathes in order to maximize the process well.

  • Knee and chest exercise – Lie on a firm surface facing up. Pull your one thigh towards your chest. Secure the thigh by clasping your hands together. Keep the other leg flat. Stay in position for 30 second and switch to another position.
  • Hip Rolling – Lie on your back and bend your knees. Keep your feet flat on the floor. Cross your arms over your chest. Turn your head to the right and turn your knees to the left. Stay in the position for few seconds. Do the movement again this time in reverse. As a precaution, take it slowly.
  • The pelvic lift – Start by lying on the floor with flat back. Bend your knees with feet flat on the surface. Cross your arms in front of your chest while keeping your legs together. Tilt your pelvis and push your lower back to the floor. Lift your butt of the floor without straining. Hold the position for 5 to 10 seconds and then go back to original position. Remember to perform breathing technique while doing this exercise.


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