Our core is not just about the abdominals but includes all the muscles that wrap around our trunk as well as the glutes and pelvic floor. For runners we want to maintain stability in the trunk to allow the legs and arms to move easily, making the overall action less effortful. A mixture of Pilates and yoga can offer us a well-rounded solution to support our running life.
Run tall, Breathe easy
We want to be able to ‘run tall’ and maintain a neutral spine, if our core is weak and we are running regularly our posture can be affected resulting in rounded shoulders and tighter chest muscles inhibiting our breathing. Being able to breathe easily is vital for a comfortable run.
Exercises: Planks, chest stretches, cobra pose.
Strong glutes to run faster (and uphill)
The glutes (bum muscles) provide power to drive the body forwards – think of a sprinter’s physique. Strength in our glutes (and overall core) will give runners more power and speed, useful for short sprints or when tackling hills and adding to overall resilience.
Exercises: Pelvic curls / glute bridges, walking lunges with weights, locust pose.
Creating stability in the trunk and limiting rotation
While the obliques – abdominals at either side of the trunk – are key for rotation of the trunk, they also help us stabilise, minimising the movement of the upper body while running. This stability creates more efficiency in the movement in a forwards only direction rather than swaying side to side. Being able to stabilise the trunk when running also allows us to be more energy efficient.
Exercises Side plank (on hand or forearms) – add dips or side leg lifts, airplanes (kneeling with arms out to the side, flex laterally and bring yourself back to upright), chest lift with rotation.
Injury Prevention
Unfortunately, injuries are not uncommon amongst regular runners. A weak core can contribute to injury from pelvic floor issues to stressing knee joints, to lower back pain and even plantarfascitis. Injuries can particularly effect runners who have desk-based jobs who may already have muscular imbalances effecting posture, glute strength, hamstring flexibility or lower back health. A routine that includes core strengthening and stretching can help protect us from injury
All of the above recommendations plus, low lunges, supine hamstring stretches (use a strap or band to stretch leg up).
