Core Work: More is More
“You can’t fire a cannon from a canoe.”
I first heard this expression from Garrett McLaughlin, describing the relationship between strength and stability.
I often say “the glutes are a runner’s cannons.” They work to push our bodies forward as we run, in concert with all the other muscles in our legs.
So if the glutes are the cannons, what’s the canoe?
The canoe is a weak core.
Runners need a strong core to stabilize our upper body and torso while pumping our arms and legs.
Strengthening the core is like moving the cannon off canoe and onto the shore. A strong core allows us to fully use the strength in our legs.
What is “The Core”
Our core muscles include the rectus abdominis and obliques which are on the outer muscles. These muscles tend to get a lot of attention because most people would like to have 6-pack abs and flat stomach, but these are just part of a bigger set of core musculature which provide stability for the entire body.
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The deeper core muscles, such as the transverse abs (wraps around the spine) the pelvic floor (controls bladder & bowels), QL (lower back) and erector spinae (muscles of spine) are all incredibly important but often overlooked.
A Tippy Canoe
If these deep core muscles are weak or not firing, you’re on a tippy canoe. Other muscles will overwork in attempt to stabilize the canoe and compensate. The abs and obliques will contribute more. The hip flexors will also try to help stabilize the spine which is the job of the deep core. The hip flexors already have a big enough job: they’re working every single time we pick up a leg to take a step forward!
More is More!
Unlike running or full body strength training exercises, such as squats, lunges and dead lifts, core work doesn’t require lots of recovery time.
As with any exercise there should be a gradual increase of load, but there is no need to take rest days or days off from doing core work. And because a strong core is so important for runners, I recommend incorporating some core work - as little as 2-5 minutes of quality exercises - into your warm-up before a run.
Runners are notorious for skipping core after their run, when food and a shower are top of mind! So get started with a habit of some core work before your next run.
Get Started with the Dead Bug
The dead bug helps target the deep core like the transverse abdominals and pelvic floor.
(1) Lay on your back with the head resting on the ground. Lift both legs off the ground with hips and knees at 90degree angles, with the shins facing the ceiling and parallel to the ground (“tabletop position”).
(2) Make your waist as small as possible (activating the transverse abdominals) pull your stomach down toward the ground, and tighten the muscles in the pelvic floor (bowel and bladder muscles) pulling them in and up.
(3) Actively dorsiflex at the ankles, and then reach the right leg out straight while keeping the left leg in the tabletop position.
(4) To lower the intensity, reach your leg out and up at an angle instead of straight forward.
Alternate back and forth between legs while keeping the torso and upper body still and strong.
Maintain a strong and tight hold of the deep core muscles for every rep of the dead bug. Your lower back should be pressed to the ground, or allow for a very slight gap from a neutral spine position.
If your back starts to arch away from the ground, or you are unable to keep all the deep core engaged, stop and rest — even if you are in the middle of the set!
Check out my YouTube channel for a demo video of the Dead Bug and many other core exercises!
Nicole Sifuentes is a former professional runner and 2-time Olympian, a Certified Strength and Conditioning Specialist and full-time Running Coach for adults of all ages and abilities. Read more about her services, and schedule your free coaching consultation.