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Digital Subscriptions > Men's Running > November 2018 > CORE AND ORDER

CORE AND ORDER

CRAFT A FORM-FIXING CORE WITH THESE PILATES-INSPIRED EXERCISES

If you’re a gym-shy runner, there are ways you can prevent injury at home without setting foot in a weights room.

Pilates for Runners, by Harri Angel, has a variety of easy-to-follow exercises and you’ll notice a massive difference after just a month or so of doing them.

The book lists sets of exercises in 15-20-minute sessions to work through, starting at a beginner level and increasing in difficulty. To get started, try the following four moves for size.

1 CLAM

This exercise is a must for all runners. It targets your gluteus medius muscle, the middle-sized buttock muscle that encourages pelvic and knee stability. It’s an excellent exercise for the ITB and TFL because it lengthens them along with the hip rotators – including the piriformis, which can cause problems for runners.

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About Men's Running

Runners run – it’s what we do. And that’s ne – until we can’t. e older we get, the more chance of breaking down through injury. I admit, even the editorial team at Men’s Running has been slightly remiss in doing the stretching, strengthening and core work necessary to build an injury- resistant body. But the bene ts of doing these exercises are clear: fewer injuries, better recovery and ultimately faster running. is is why we’ve gathered together the best exercise routines we can nd. It would be slightly churlish to say that these can ‘bullet-proof ’ your body. But we know that if you add in just one of these routines in to your weekly training programmes, the results will be almost instantaneous. Pick the sessions that t for you: if you have weak knees, then choose one to strengthen that. Got a weak core? We’ve got that covered too. We hope you’ll use this as an invaluable training aid – and that you have plenty of miles of pain-free running.