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!