Do you want to increase your running performance while at the same time avoiding injuries? It is useless to have prodigious legs if your body does not follow them, an unbalanced body will never get you anywhere. Coaches and scientists have already realized this: an athlete cannot run at their best without having a strong Core. In this article you will learn how to get a strong and powerful Core in the most efficient and fast way, something that will not only serve you while you run, in any aspect of our lives we depend on the Core to be able to perform almost any action. You are guaranteed to improve your marks both in sprints and in long-duration and long-distance races, no matter your specialty, if you run you will always win.
What is the Core?
The Nucleus is the muscle group that includes the most important stabilizing muscles of our body, as well as being very important for the production and damping of forces. They are found throughout the abdomen, lower back, and hips.
- In the abdomen: the rectus abdomen, the transverse abdomen and the external and internal obliques.
- On the back: the erector spinae, the iliopsoas, the lumbar muscles, etc.
- In the hip: a set of more than 29 muscles that participate within the Core, according to Paul Goodman in his article “Connecting the Core “.
Without the help of these muscles, the body would not stand upright. Therefore, without strengthening this large muscle group, we will never be able to reach our maximum potential by running, pedaling a bicycle, or doing squats, etc.
The Core allows runners to have that stability, necessary when changing direction, running downhill or getting up from the starting position; that strength, necessary to sprint or conquer hills; and that resistance, without which it is impossible to maintain these benefits at every step you take.
We see runners as athletes who only use their legs… but they couldn’t really do it without that stability provided by the Core! Additionally, many of the injuries suffered by runners stem from having a weak Core.
In short: a stronger Core allows you to run more efficiently and at the same time prevents injuries!
How not to strengthen your Core
When we think of strengthening our abdomen, what exercise do we instinctively think of? Shrugs (in home language: sit-ups). Wrong, Wrong, Wrong, and Three Times Wrong!
But why? According to trainer Greg McMillan: “The biggest mistake runners tend to make is doing exercises from fitness workouts like crunches.” The activation provided by the shrinkage in the internal musculature is practically nil.
Have you ever had to perform that movement while running? Never! Your abdomen and back are always kept as straight as possible, in continuous tension. So why wouldn’t you have to train those muscles in the same way.
How to strengthen your Core
Among the principles of athletic performance is the “Specialty Principle,” according to which improvements in athletic performance are achieved through training that simulates that sport for which you train.
If when you run your Core is straight and in tension, you should train it in those conditions.
Exercises to strengthen your Core
It will not take you more than 15 minutes a day to do these exercises, and the benefit in the long run will be great, both for the prevention of injuries and for your sports performance.
Novice level
Plank or iron
- Lie face down on the floor supported by your knees and forearms. Elbows resting on the ground just below your shoulders. The feet together and supported on the tips.
- Take your knees off the ground, resting only on your forearms and feet. Keep your abs in tension so that your body does not curve, forming a straight line from your knees to your shoulders.
- Holds 30-60 ”. Repeat 3 times.
Superman
- Lie face down on the ground, with your arms extended above your head (like the posture Superman used to fly).
- Raise your arms up as far as you can, leaving your body in an arc. Hold this position for 2 seconds and return to the starting position.
- Do 2 sets of 6 reps.
Bridge
- Lie on your back on the floor with your knees bent.
- Raise your hips while keeping your feet, shoulders, arms, and legs flat on the floor. Hold this position for as long as you can.
- Repeat 3 times.
Intermediate level
Go to this level when you do the novice-level exercises without any problems, since these are variants that require more effort and a more solid Core.
One arm plank
- Plank with your feet slightly wider than your hips width. When you are in the hold posture, lift one of your arms off the ground to shoulder level. This arm should remain straight at all times, slightly diagonally outward.
- Hold for 2 seconds. Then return to the plank position and repeat the same with the other arm.
- Do 2 sets of 6 reps per arm.
Side plank
- It is performed the same as the plank but being supported on one foot and one arm. The line that joins the shoulders has to be as perpendicular as possible to the ground.
Full superman
- Perform a Superman, but this time in addition to raising your arms, also raise your legs at the same time. Your body will form an arc. Hold this position for 2 seconds and return to the starting position.
- During this exercise always keep your lower back in tension. Do 2 sets of 6 reps.
Bridge with kick
- Make a bridge with a book between both knees.
- Extend one of the knees until the leg is completely straight. Don’t let the book fall and hold the pose for 2 seconds.
- Return to the starting position and extend with the other leg. Do 2 sets of 6 reps per side.
Advanced level
For at this level only if you master the intermediate level and novice level exercises, they are much more demanding.
Side plank with gait
- Perform a lateral plank but with the following variations: the foot furthest from the ground begins with lateral support on the ground. Raise your lower knee towards your chest (until your femur forms 90º with your trunk) and hold the position for 2 seconds.
- Bring the foot closest to the ground to form a straight line with your body, leaning on the ground. Now raise your knee above your chest and hold the position for 2 seconds.
- Do 2 sets of 5-6 reps per side.
Complete Superman.
- Same as the intermediate version, but this time holding the position for 30 seconds before returning to the starting position. Do 4 sets of 3 reps.
Full bridge.
- Take the bridge position.
- Bring your hands to either side of your head and push against the ground to raise your torso and form a full bridge. Hold as much as possible in that position.
- Do 4 sets.
If your flexibility is reduced, perform kick bridges.
Expert level.
In a future article I will talk about the “Dragon Flags” and the “Human Flags”, the two definitive exercises that can only be performed with a very strong Core. Stay tuned!
Nucleus muscle involvement in running
(This part is a translation of Alyssa Shaffer’s excellent article for Runnersworld)
Speeding up
As you broaden your stride or pick up your feet when trying to pick up your pace, your lower abs – including your transverse abs and rectus abdominis – and your lower back come into play. The stronger and more stable these muscles are, the more force and speed you can generate as you push off the ground.
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The glutes and lower abs support the pelvis, which connects with the leg muscles needed to ascend. If the Core is strong, the legs will have a stable plane from which to push, for a more powerful climb. When you swing your leg forward, the hip flexor muscles (such as the rectus femoris) are propelled from the pelvis. As you push up, your glutes and hams work hard.
Descents
When you’re coming down a slope, you need strong glutes to help absorb shock and counter the urge to go forward. As fun as doing this descent can be, without the help of a strong Core to control your movement, it can be damaging to your quadriceps and knee joints that will take the extra hits from your body weight, which can lead to fatigue, pain , and even injury.
Endurance
When you’re nearing the end of a race, a solid Core helps you maintain proper form and run efficiently, even despite fatigue. With strong lower abdominal and lower back muscles, such as the erector spinae, it is easier to stand upright. If your Core is weak, you may end up shuffling or hunched over, putting too much stress on your hips, knees, and shins.
Lateral movement
Whenever you have to suddenly move to the side, to turn a corner on a track, dodge a pothole, or run across undulating terrain, the obliques provide stability and help you stay upright. If your Core is weak, then you may end up losing verticality, which can put undue weight and stress on the joints in your legs and feet.
Prepare your legs to withstand all the strength your Core will have!
