Core StabilityFrom the very first day I threw on a pair of runners in 1992, I have seen many ideas about how to improve your running come and go; many have stayed constant, some have re-emerged every few years, and some have been pushed onto an unsuspecting public in magazines and in running clubs around the country.
One such idea is core stability training. You may have heard the phrase, or something similar, pop up in conversation over the years. You may have read about it in magazines. In this day and age of technological advances, we have allowed ourselves to lose track of what our bodies were designed to do. As we spend more and more time sitting down – in cars, on buses, at desks – our stabilization muscles are getting progressively weaker all the time. As we use them less and less in our everyday lives, we have lost the ability to activate our stabilization muscles subconsciously. Because of this, other muscles take on the work of the stabilization muscles and over-compensate; this can inevitably lead to injury. In order to rectify this, the stabilizing muscles need to be retrained so that the brain can activate them when running, both consciously and sub-consciously. This is where core stability comes in. Core stability is the effective recruitment of the muscles that stabilize the lumbar-pelvic-hip area, together with those that stabilize the scapulae (shoulder blades). The core muscles more or less encapsulate the trunk muscles, which would include rectus abdominius, external and internal obliques, diaphragm, transverse abdominus, quatratus lumborum, pelvic floor, erector spinae and a few others. So, why is core stability important? Improving your core stability can have a major knock-on effect. It can improve power, agility and balance in sport; strength and endurance gains can improve your posture and are often the vital ingredient in overcoming injuries to the lower back and spine. Improved core stability also has a key role in controlling all movement and should be part of any runner’s routine. Core stability training targets those smaller, deeper muscles which ab curls just cannot work. These muscles connect to the spine, pelvis and shoulders and assist in the maintenance of good posture and balance, which is necessary for all arm and leg movements. How can core stability help you in your running? As stated above, the core muscles which need to be worked help in all arm and leg movements. Good core stability will help maximise running efficiency and thereby improve performance. Also, when those muscles are strong, posture is better and joints and muscles are aligned properly which can reduce the risk of injuries. The body is more in control when training and racing when the core muscles are strong – this allows for smoother, more efficient running. Because runners tend to constantly work within one plane of movement, this creates core imbalances. Training for long hours does not guarantee a strong core area. A lot of runners will try to improve their core by doing sit after sit up, but this can actually create an imbalance and shorten the abdominal muscles while at the same time lengthen the opposing muscles (erector spinae). This can lead to lower back injuries. Also, shortening the abdominal muscles can play havoc with your running economy – in short, it pulls the body forward, pulling the chest forward and the head downwards, which can cause the arms to rotate internally. This is all wasted energy and reduces your running economy. The legs can be effected by this too and it can lead to injuries such as hamstring pain for instance. This is just one example of how what happens in the core of the body can effect the rest of the body. The reality is that most runners have some sort of imbalance. It is impossible to correct every little imbalance but what can you do? The following article is taken from www.runnersworld.com and gives 6 exercises which are very useful to strengthen your core. Have fun with them!! Each of the exercises that follows is designed to help you develop a strong and stable core. Mark Fidel suggests doing the exercises in the order shown, spending 60 seconds on each. Rest for 15 seconds before moving to the next exercise. After completing all six, take a 3- to 5-minute break, and repeat the entire series. Try to do this routine three times a week. While doing each exercise, move slowly, and aim for total control. If you get tired and lose form, stop for the day. It's more important to maintain quality than quantity. 1. Step Downs (A) Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. (B) Tighten your lower back so that it doesn't move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Repeat both sequences three to five times. 2. Prone Stabilizer (A) Start on your stomach, and raise yourself into a modified pushup position, with all your weight balanced on your forearms and toes. Keep your back as straight as possible. (B) Slowly raise your left leg until it lines up with your back. Hold this position for 4 seconds, then lower the left leg, and repeat for 4 seconds with the right leg. Repeat both sequences three to five times. 3. Bridge (A) Lie on your back with your arms beyond your head, and your feet planted on the floor directly below the knees. Press down on your feet, and lift your torso and upper legs until they form a straight line. (B) With your weight on your shoulders and your feet, slowly extend the right leg by straightening the knee. Be sure to keep your back straight. Hold for 4 seconds, then repeat with the left leg. Repeat both sequences three to five times. 4. Side Stabilizer Lie on your right side with your right elbow under your shoulder, and your left foot resting on your right foot. Press down with your forearm and foot until you lift your body off the ground. Keep your body as straight as possible; don't allow your hips to sag. Hold this position in a controlled fashion for 30 seconds. Repeat on your left side. 5. Fire Hydrant (A) Start on your hands and knees. (B) Maintaining the 90-degree angle of your left knee, lift your left leg until the thigh is parallel with your upper body. Hold for 4 seconds, then lower. (C) Repeat the same motion, but this time continue it by forcing the knee and thigh as far to the left as possible. Hold for 4 seconds. Repeat A and B, but this time force the knee and thigh as far as possible to the right, crossing over your body's midline (not shown). Hold for 4 seconds. Repeat with the right leg. Repeat both sequences three to five times. 6. Supine Stabilizer (A) Lie on your back with your legs fully extended. With your elbows under your shoulders, lift your entire body onto your forearms and heels. Keep your legs, hips, and back as straight as possible. (B) While maintaining this position, lift your left leg 4 inches off the floor. Hold for 4 seconds, then repeat with your right leg. Repeat both sequences three to five times.
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