Why Runners Should do Core
Inner core strength is what stabilizes our body while we run, through every step from landing to toe off. A strong core allows us to FULLY use the strength in our legs.
Why Stability Matters
Have you ever seen one of those air tube dancers blowing in the wind? Imagine that with strong legs attached to it, trying to run down the road. The strong legs wouldn’t be able to do much would they? Too floppy. Nothing to resist the forces between the leg and the road.
Now if you replace that wobbly body with a strong, stable body - hips, pelvis, spine all connected with strong muscles - those strong legs can do what they were made to do.
It’s an extreme example, but helps explain the importance of core stability. Runners should be doing core work, and not just crunches.
Deep Core is the Foundation
We need to focus on the deep core muscles because those are the foundation of our core strength. These include: Pelvic floor, Trans Abs (wraps around the spine), and Erector Spinae (along the length of the spine).
Targeting the deep core can be easier said than done! If you don’t know how to engage these muscles while doing core work (or other strength training exercises) then you may not be strengthening them to the extent you want to.
As a professional athlete, I had an assessment at the Michigan Performance Research Lab and was told that that I was very strong in the “global” core muscles (these are the outer, more superficially located core muscles like the rectus abdominis (AKA the abs) and the obliques), but my deeper stabilizing core muscles were not really pulling their weight. Read more about that experience here.
Runners all know they should be doing core… but knowing WHY is always the best motivation. A strong core really will help you run faster.
HOW TO GET STARTED:
1. Learn & Practice Diaphragmatic Breathing to help identify (“feel”) the deep core moving. (How-to instructions can be found here.)
2. Do more than just crunches! This video tutorial of the Series of 5 set of core exercises will explain how to engage your deep core while doing the moves.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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