7 core exercises you should start doing now to improve your running
If you're just getting into running, it's often easy to forget about strength training and core exercises. Yet a strong core is essential for all runners. A strong core gives you better running form and the ability to run faster - while also preventing any nasty injuries - by improving your general strength, balance and body alignment. But that’s just the start of it.
Whether you’re training for an event or simply looking to run further for longer, the following core exercises will push you and help perfect your performance. There’s also the added bonus that core exercises don’t require any equipment or much time - so you can do them in the comfort of your home and whenever suits your schedule.
1. Plank
It’s a no brainer to start with the plank. The plank is a great core exercise because it works all the core muscles at once, while also strengthening the legs, glutes, arms, spine and shoulders. It’s basically a whole body workout in one exercise. Those strong core muscles will keep you balanced and help you run with strength and endurance.
To get the most out of your plank, you’ll need to focus on your form. Keep your hands aligned under your shoulders and pull your belly button up towards your spine. Squeeze your abs and your glutes to reap all the benefits of this glorious exercise. Don’t worry about holding it for too long - aim for 30 seconds to a minute and work up from there.
2. Plank Shoulder Taps
Plank shoulder taps are a variation on the plank that pushes you even harder. Like the plank, this core exercise pretty much works out your entire body, with a strong focus on the midsection. Runners benefit from this variation as it helps to reduce lower back pain, which can be a common drawback for runners. A strong lower back in connection with the core will help you to maintain balance and perfect your running form.
Simply get into your plank position, lift one hand and tap it to the opposite shoulder - and switch. Pull your stomach in extra tight as you tap to feel the burn and, importantly, try to get the rest of your body completely still.
3.Leg raises
Leg raises target the lower core muscles, which are often difficult to build but have specific benefits for runners. Tight, strong lower core muscles help strengthen the lower back, meaning that you maintain better running posture. Lower core muscles also help your internal organs; maintaining better bladder control and keeping your gut healthy. The longer you can run without needing a bathroom break, the better!
To perform your leg raises, simply lie on the ground with your legs flat and your arms by your side. Raise your legs until your body creates an L shape, and then bring back down without letting your legs touch the floor. You should feel a real burn in your lower abdominal muscles.
4. Windshield Wipers
Windshield wiper exercises are similar to leg raises, but they work the obliques and rectus abdominis muscles, which are at either side of your core. In running, everything is connected, and it’s important to focus on body alignment. Your obliques connect to your hips, which have a big impact on your running gait and create the energy for the swing of your leg, so this is a key exercise for keen runners.
Do your windshield wipers in a similar way to your raises. However, instead of keeping your legs straight, bend them slightly and twist them to either side, creating a semicircle motion. Aim to keep your lower back in contact with the floor as much as possible.
5. Glute bridge
Glute raises... What's this doing in a list of core exercises?! Well, when done right, a glute bridge also works the transversus abdominis and multifidus muscles which enclose your entire midsection. And, if that wasn’t enough, glute bridges also work your lower back, giving you better posture and helping you to stay stable when running. Strong glutes in combination with a strong core and legs center your pelvis and keep everything aligned, helping you to run faster.
To do a glute bridge properly, lie on your back with your legs bent and your feet flat on the floor. Push your heels into the floor and tighten your glutes and abdominal muscles as you lift your hips upward.
6. Bicycle Crunch
The bicycle crunch is a great exercise that works the obliques and the hips, keeping your body aligned when running and helping your gait. A good hip extension means stronger knees and a better foot placement, helping you run faster and prevent those pesky knee injuries which are common among runners.
To do your bicycle crunches, lie on your back with your knees up at a right angle. Place your hands behind your head and touch your right elbow to your left knee, and switch. You should aim for a deep crunch which activates those core muscles.
7. Bird Dog
The bird dog is an exercise that works the core, hips and back muscles. With alternate movements, it’s great for working on balance and stability - two things that all runners need to perform to their best. This is a slow and steady low impact exercise that helps build strength and focus, making it great for those non-running days.
On all fours, reach out your right hand and kick your left leg back simultaneously. Focus on creating a straight line from your hand to foot, keeping the hips squared and the back flat. Switch and repeat for an effective core workout.
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5 Tips to Improve Your Sleep: Maximizing Recovery and Performance
We all know sleep is crucial for staying healthy, mentally sharp, and performing at your best. But getting the sleep you need can sometimes be tricky. By making a few small adjustments to your habits and understanding your sleep better, you can not only improve your sleep quality but also boost how you feel and perform during the day. Here are five simple, science-backed tips to help you sleep better and recover faster from our friend James Wilson aka the sleep geek.
We all know sleep is crucial for staying healthy, mentally sharp, and performing at your best. But getting the sleep you need can sometimes be tricky. By making a few small adjustments to your habits and understanding your sleep better, you can not only improve your sleep quality but also boost how you feel and perform during the day. Here are five simple, science-backed tips to help you sleep better and recover faster from our friend James Wilson aka the sleep geek.
1. Know Your Sleep Style
We all sleep differently, and knowing your sleep style is the first step toward better rest. Are you an early bird or more of a night owl? Do you sleep better when it's cool or warm? Understanding your sleep patterns and preferences—like whether you’re a light or deep sleeper—can help you fine-tune your sleep environment for better results.
Research on chronotypes (whether you're naturally an early riser or prefer late nights) shows that we’re wired differently when it comes to sleep and wake times. So, knowing whether you’re more productive in the mornings or evenings can help you plan your day around your natural energy levels. And if you share a bed, it’s important to balance both partners’ preferences—separate blankets or tweaking the room temp can make a world of difference!
2. What to Do When You Wake Up at Night
Waking up at night is totally normal—we all wake up several times but usually don’t remember it unless we’re awake for more than a few minutes. What’s important is how you handle those wake-ups. If you start worrying or thinking about your to-do list, it can be hard to get back to sleep.
Our hearing is our alarm system, if we can relax this we can relax the rest of our body. Try using calming sounds to help you relax. Soothing podcasts, meditation apps, or audiobooks of a story you have read before—something that gently distracts your mind so you can drift back to sleep without the stress.
3. Accept That Perfect Sleep Isn’t a Thing
Let’s be real—no one sleeps perfectly every night, and that’s okay! Sometimes, life gets in the way, whether it’s stress, anxiety, family or unexpected disturbances. The key is not to let a rough night of sleep become a source of stress itself.
Research shows that worrying about sleep can actually make it worse. Many experts focus on helping people stop stressing about the occasional sleepless night. If you get good sleep most of the time (about 5 out of 7 nights), you’ll still feel rested and recover well. Learning to let go of sleep perfection can help you stay calm and stay on track with your training goals.
4. To Nap or Not to Nap?
Napping can be a bit of a balancing act. A quick nap can boost your energy and focus, but sleep too long or too late in the day, and it might mess up your nighttime sleep.
One key to effectively napping is keeping naps short—about 20-30 minutes—and timing them before 2 p.m. This “power nap” gives you the refresh you need without interfering with your regular sleep schedule.
5. Sync Your Training with Your Sleep Patterns
Your training schedule and sleep type should work together. If you’re a night owl, forcing yourself to do early morning workouts might leave you feeling drained. On the flip side, if you’re a morning person, take advantage of that early energy burst.
Research shows that your performance in strength or endurance training can vary depending on when you train. Night owls tend to perform better later in the day, while early risers do best with morning sessions. Aligning your workouts with your natural energy levels will help you avoid burnout and get the most out of your training.
To conclude
Optimising your sleep isn’t just about getting more hours—it’s about quality and finding what works for you. By adjusting your habits and embracing your unique sleep style, you can make sleep your secret weapon for better recovery, sharper focus, and improved performance. Whether it’s syncing your training with your energy, accepting the occasional bad night, or using sound to help you drift off, these tips will help you sleep smarter and perform better.
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3 reasons you should prioritise sleep in your training
In today’s fast-paced world, sleep is often treated like a luxury, but for anyone serious about their fitness journey, it’s as essential as proper nutrition and training. However, we can’t afford to overlook the role of sleep, as it impacts performance, recovery, and emotional well-being. Here’s why sleep should be a non-negotiable part of your fitness routine from our friend James Wilson aka the Sleep Geek.
In today’s fast-paced world, sleep is often treated like a luxury, but for anyone serious about their fitness journey, it’s as essential as proper nutrition and training. However, we can’t afford to overlook the role of sleep, as it impacts performance, recovery, and emotional well-being. Here’s why sleep should be a non-negotiable part of your fitness routine from our friend James Wilson aka the Sleep Geek.
1. Sleep for Performance: The Hidden Key to Training Success
Sleep is more than just a way to feel rested—it directly influences your ability to train effectively. Research shows that inadequate sleep can reduce endurance, slow reaction times, and impair strength. If you’ve ever tried to push through a workout after a restless night, you’ve probably noticed the struggle. This is because, when sleep-deprived, your body’s ability to use glucose—the fuel that powers your workouts—is compromised. The result? You fatigue more quickly, your coordination suffers, and the risk of injury increases.
Sleep also plays a critical role in hormone regulation, which is key to recovery and muscle growth. A lack of sleep reduces the release of growth hormones, which are vital for repairing muscles and building strength. At the same time, cortisol levels—the body’s stress hormone—are elevated when sleep is inadequate, interfering with recovery and potentially leading to muscle breakdown. Simply put, without enough sleep, your body doesn’t have the resources it needs to perform at its best or recover properly.
2. Physical Recovery: Where the Magic Happens
While training breaks down muscle fibers, it’s sleep that repairs and rebuilds them. This process is most intense during deep sleep, also known as slow-wave sleep, when the body works to repair muscles, tissues, and even cellular damage. It’s also when growth hormones production peaks, promoting muscle growth and healing microtears that form during exercise. Without enough deep sleep, recovery is slower, and progress stalls.
Athletes who get adequate deep sleep see significantly faster muscle recovery, improved strength gains, and a lower risk of injury compared to those who are sleep-deprived. But the benefits of sleep go beyond muscle repair. Deep sleep also boosts the immune system, helping to fend off illness and keeping you healthy enough to stick to your training plan.
3. Emotional Recovery: Why Sleep Keeps You Mentally in the Game
The benefits of sleep extend beyond physical recovery—it’s also essential for emotional balance and mental well-being. During REM (rapid eye movement) sleep, your brain processes the emotional events of the day, helping you manage stress, balance your emotional reactions, and maintain motivation. In essence, sleep serves as an overnight counseling session, where your brain sorts through unresolved emotions and stressors, so you can wake up feeling clear-headed and ready for the day.
For athletes, emotional recovery is just as important as physical recovery. When you’re sleep-deprived, you’re not only physically tired but also emotionally drained, which can make staying motivated to train much harder. Over time, this emotional toll can lead to burnout, where training feels more like a chore than a joy. Without adequate sleep, your brain doesn’t have the mental energy to push through tough workouts or stay focused on long-term goals. The result is a cycle of diminished motivation and subpar performance.
Conclusion: Sleep as a Secret Weapon for Success
In a world that glorifies hustle and sacrifice, it’s easy to overlook rest as an essential part of success. But for athletes, sleep is the key to unlocking your full potential. Whether it’s preparing your body for peak performance, ensuring your muscles have time to recover, or giving your brain the chance to process emotions and recharge, sleep is the foundation that supports every aspect of your fitness journey.
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Fact or Fad? Sorting Sleep Truths from Myths
When it comes to sleep advice, there’s a lot of noise out there. You might have heard some wild claims about sleep routines, miracle products, or shocking consequences of not getting enough shut-eye. But how much of it is actually rooted in science? Let’s separate the sleep facts from the fads with Sleep expert James Wilson aka the Sleep Geek, so you can get better rest without falling for the hype.
When it comes to sleep advice, there’s a lot of noise out there. You might have heard some wild claims about sleep routines, miracle products, or shocking consequences of not getting enough shut-eye. But how much of it is actually rooted in science? Let’s separate the sleep facts from the fads with Sleep expert James Wilson aka the Sleep Geek, so you can get better rest without falling for the hype.
1. Mouth Taping: Fad
Have you heard of mouth taping? This trend claims that by taping your mouth shut while you sleep, you can improve your breathing and sleep quality. The reality? There’s very little credible evidence to support this. The few success stories you might hear are often anecdotal—and suspiciously often from people selling mouth tape. More alarmingly, mouth taping can mask symptoms of sleep apnea, a serious sleep disorder, while causing discomfort like mouth puffing and claustrophobia. Bottom line: there's no solid science here, and it could be unsafe. This one's pure snake oil.
2. Waking Up Early Makes You Successful: Fad
We’ve all heard the old adage, "The early bird catches the worm." But does waking up at the crack of dawn always lead to success? Not necessarily. Whether you thrive in the early morning depends on your body’s natural rhythms. If you’re a night owl, forcing yourself to wake up early can leave you sleep-deprived, increasing your risk of injury and making it harder to focus. It turns out this myth has been circulating since biblical times, but in reality, success isn’t about when you wake up—it’s about finding a routine that works for you.
3. Less Than 7 Hours of Sleep a Night Will Kill You: Fad
You’ve probably heard that getting less than 7 hours of sleep a night could lead to an early death. While sleep is essential, this extreme claim lacks solid proof. It gained popularity thanks to the book Why We Sleep, but the science behind it is shaky. Every person is different and everyones sleep needs are different. For some people 7 hours of sleep is enough and it is more important to focus on the quality of sleep than the quantity.
4. The Light From Your Phone Stops You From Sleeping: Fad
It’s a common belief that the blue light from your phone is a major culprit behind restless nights. While it’s true that blue light can mimic daylight, the amount your phone emits isn’t the main issue. The real problem? What you’re doing on your phone. Scrolling through stressful emails or social media drama right before bed keeps your brain too active for sleep. However, your phone can also be your ally, with tools like sleep playlists and meditation apps. So, no—your phone itself isn’t the villain, it’s how you’re using it.
5. Sleepy Girl Mocktail: Fact… But Also a Fad
The “Sleepy Girl Mocktail” trend, which has gone viral on TikTok, claims to help you drift off to sleep with a blend of relaxing ingredients. While the ingredients may indeed be sleep-friendly, this is more of a feel-good ritual than a miracle cure. If you have chronic insomnia, sipping on this mocktail isn’t likely to fix the problem. It’s safe to try, but don't expect it to live up to the TikTok hype. Think of it as a nice addition to your wind-down routine, but not a substitute for real solutions.
6. We Inherit Our Sleep Patterns: Fact
Ever notice that some people can sleep through anything, while others struggle? Turns out, genetics play a big role in sleep. If your friend can fall asleep anywhere, anytime, it’s likely thanks to their genes, not some magic trick. While you can work on improving your sleep hygiene, some aspects of sleep are simply inherited. It explains a lot, but that doesn’t make those effortlessly good sleepers any less annoying!
7. Falling Asleep Quickly Means You’re a Good Sleeper: Fad
Think falling asleep the second your head hits the pillow makes you a sleep pro? Actually, it’s more likely a sign of sleep deprivation. If you’re nodding off too quickly, it means your body is catching up on missed sleep. Ideally, it should take you between 5 and 30 minutes to drift off. So, if you’re regularly falling asleep in a flash, it’s worth considering whether you’re meeting your sleep needs.
8. We Wake Up Multiple Times a Night: Fact
Many people believe a “good night’s sleep” means sleeping straight through without waking up, but that’s not how our sleep cycle works. Humans naturally wake up 3 to 6 times per night—it’s a defense mechanism from our early ancestors. The trick is, when we’re well-rested, these wake-ups are so brief that we don’t even remember them. If you feel safe and secure, both physically and emotionally, you’re more likely to slip back into your sleep cycle quickly after waking.
There you have it—the facts and fads of sleep, untangled. While the world of sleep science can feel overwhelming, the best advice is to find what works for you and avoid falling for trends that promise miraculous results. Keep your focus on consistency, and your body will thank you!
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