Core Training for Runners

What is Core Training? The "core" is the physical base which our running, and all movement, relies on. Simply put, the core is the foundation on which your body moves. It includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-training program will condition the body to perform many activities. Core training trains the body to stabilize, control, and produce force in a three-dimensional environment, which is precisely the way you use your body for the tasks of daily activities. Most strength training done in a gym originated from bodybuilding. Runners will not complement their running by training in this way. Their strength training needs to be tailored to more running specific movements.

While core training, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core training can be specifically customized to a runner's strength training demands.

Why is core training so important for runners? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

As a runner, you can use core training to give your body a solid foundation, giving your legs more strength and, therefore, increasing your running efficiency. The more strength the muscles connected to the pelvis (hip flexors, abdominals, internal and external obliques, and spinal erectors) have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in together. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners.

Runners should add some core training to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core. The question is which exercises to select and how to use them in order to receive the greatest benefit. Some Keys to Consider: Don't just lie on the floor and do crunches, integrate your core region with your legs. Do three-dimensional movements, with and without weight. Do movements that lengthen the body, allowing the abdominals to stretch while they are strengthened.

I have been helping many of Richmond’s runners strengthen their “core” and become faster, stronger, and more efficient runners. Currently Richmond Balance is providing group circuit training workouts, as well as one-on-one training. Please e-mail me if you would like to join in the fun! If we have any current runners reading this please feel free to comment on how you like the workouts. http://www.richmondbalance.com/programs.php