Exercises for Running A strong core is important to keep your balance, posture and an optimized transfer of energy in your step when you run. Redcord Suspension exercise is the ideal way to activate your core muscles, and the exercises can prevent injury as well as enhance your performance.

We have gathered some exercises that strengthen the core, improve the stability, enhance muscle interaction and will help you prevent common running injuries in hips, knees and ankles. 

If not specified otherwise, repeat each exercise 5-8 times in three sets.

Download a printable pdf with the exercise program here

Supine bridging - one leg (Back side of body + core strength)

Lie on your back with one leg in narrow sling below knee. The sling should be about 30 cm above the floor. Straighten your leg and push down into sling to lift your body up to a straight position. Keep for 3 seconds before returning to starting position.

Progression: Arms crossed over your chest, sling at ankle, balance cushion between shoulder blades

Supine knee flexion - straight hips (Improves muscle interaction between calves, thighs and buttocks)

Lie on your back with forefeet in straps, knees in 90 degrees flexion and arms along the body. Your feet should be below the suspension point in starting position. Keep the 90 degrees in knees and press your feet into the straps to straighten your hips and lift your pelvis into an imaginary straight line from knees to shoulders. Slowly return to starting position.

Progression: Arms crossed over your chest, balance cushion between shoulder blades

Side-lying hip abduction (Outside hip, with focus on gluteus medius)

Lie on your side with both legs in sling below knee about 30 cm above the floor. Press lower leg into sling (hip abduction) to lift body into a straight position. Lift upper leg and hold for 3-5 seconds before slowly returning to starting position. Focus on keeping your hips and lower back straight.

Progression: Balance cushion under shoulder, sling at ankle

Side-lying hip adduction (Inner thigh and front side of body)

Lie on your side with upper leg in sling below knee about 40 cm above the floor. Press upper leg into sling (hip adduction) to lift body into a straight position. At the same time lift your lower leg and hold for 3-5 seconds before slowly returning to starting position. Focus on keeping your hips and lower back straight.

Progression: Balance cushion under shoulder, sling at ankle

Prone plank with cycling (Front side of body with focus on hip flexors and core)

Starting position: prone plank with straight arms, supported on hands. Feet in straps about 30 cm above the floor. Press ankle into strap and pull one knee towards your chest, alternately left and right leg in a cycling movement. Straighten out into full plank position between each time. Repeat 20 times for each leg.

Backward lunge + hip pull and calf raise (Improves balance, foot alignment, core stability + strength buttocks and front side thigh)

Stand about one meter in front of suspension point with one leg in strap at ankle. The ropes should be vertical in starting position and the strap about 20-30 cm above the floor. Press ankle into strap and glide backwards while you flex your hip and knee (backward lunge). Glide back into starting position and continue up by pulling your hip into a “stride”. Continue furter into a calf raise on your supporting leg. Repeat 10 times per leg in 3 sets. NB: Maintain foot/knee alignment and keep your upper body straight/slightly forward leaning.

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