Core Strength

Core strength is an essential component of a well-rounded training program.  The dream of having “Ripping Abs” is promised on the front cover of a myriad of fitness magazines but the core isn’t just about getting a sexy six-pack.  The function of the core is to provide support for correct spinal alignment and position of the pelvis.  There are many muscles that play a role in these, including abdominal, as well as spinal and other muscles.

So why is this important to us as runners?

Our torso forms a significant weight to be transported and is connected to our legs via the spine and pelvis. Where the centre of mass is, how it moves and how the force it generates is transferred to our legs via the pelvis makes a big difference.  If your torso is unstable or the pelvis is out of alignment, the forces being applied to your legs will vary and be applied across joints at suboptimal angles increasing the chances of injury.  Knees are especially vulnerable to these type of issues.

Also, our muscles depend on oxygen to produce energy when used for even a slightly prolonged period  of time.  When insufficient oxygen is present lactic acid is formed (felt as a burning sensation in your legs as you start to pant wildly when running hard), and this effort can only be sustained for a fairly short period.  Therefore the more oxygen you can get into your body, the more your leg muscles can work and so the faster you can run before you start to tire.

Now, try this.  Sit comfortably with a straight back and shoulders back.  Breath in through your nose, deep into your lungs pushing the diaphragm down (so you feel your breath pushing your belly out) and breath in as much as you can, filling your lungs to the top of your chest.

Now, do exactly the same, only this time as you breathe in twist to the side, rotating through your spine so your hips stay where they were and your shoulders turn to the side. Try again and this time curve your spine forwards as you breathe in.  Feel the difference?

As your torso moves you restrict the space available for your lungs to expand.  A strong core will keep you upright with your shoulders forward to allow your lungs to operate at their full capacity.

So protect your back, reduce your chances of injury, increase your speed and look awesome – seems like a good return on your effort!

A healthy future?

Picture by pbkwee

I sometimes feel that we have a strange relationship with sport.  Each week stadiums are packed and during big events sporting fever can grip the nation.  So highly do we as a society value our sports stars that some earn staggering amounts of money and companies clamour to pay them more to endorse their products.

But when it comes to participation the same fever doesn’t grip us.  We have ever growing levels of obesity and the associated health problems those bring, and this is just part of a general trend rather than an isolated group.  In 2013 just 34% of the population in the UK were considered to be a healthy weight.

Most of us know we should do more exercise and be a bit more active.  We all want to live long and healthy lives.  The government certainly would like us to do more.  The glory and good will generated from sporting triumphs are not underestimated by any of the leading politicians.  But it isn’t just about the elite athletes, some studies have estimated that the cost to the NHS of treating conditions associated with obesity and sedentary lifestyles are in the region of £6 billion and this doesn’t account for any of the wider costs to the economy of these illnesses.

So why don’t we get involved in the things so many of us clearly love?

This is a complex issue, but one clear finding that has been shown is that physically active children are more likely to grow up to be physically active adults.  Therefore developing a healthy attitude towards sport and physical activity for young people should be one of the foundation stones of building a healthier society. 

It is sad that with this thought in mind the Department for Education continues its misguided approach to physical education.  In its advice to teachers on disciplining pupils it recommends that physical activity should be used as a punishment.  Sending the clear message to all youngsters that it is something to be avoided if and when possible.

Until sport and physical activity is seen as fun, enjoyable and inclusive, the odds of the wave of poor statistics on the nation’s health reversing are pretty slim.