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core training
What is core stability?
When most people think about core stability or core training, they immediately think of sit ups in one form or another. The truth is, core training is a very broad topic and sit ups are just one tiny part of it.
Core training is the term used to describe conditioning exercises for the mid-section, to include the abdominals and back.
Why should I be doing it?
Core training is important for anyone interested in developing a body free from physiological dysfunction, but for runners it can be essential for releasing your full potential.
A strong core transmits forces efficiently, leaving more energy and power available for the important business of propelling you forwards.
It is also essential for the prevention of injury, especially low back problems. Core dysfunction (weakness) can lead to all kinds of running problems from twisted ankles to headaches.
A brief anatomy of the core
Before understanding how the core muscles can benefit your running, it is useful to know exactly which muscles you are trying to train.
Abdominals
The abdominals are made up of 4 sections:
- Internal and external obliques (together responsible for rotating and flexing to the side),
- Rectus abdominus (the "6 pack" muscle everyone wants for the summer! This muscle can also be split into upper and lower abdominals)
- Transversus abdominus (crucial for stabilising the back)
Back
Most athletes (from any sport) tend to train their abdominals until they burn, but then never do anything for the back. The problem with only ever training in flexion and never working the opposing, extension muscles, is that you create imbalances.
The back comprises many different muscles, but we will focus on some of the main ones:
- Erector spinae (runs the length of the spine and is itself made up of several smaller muscles)
- Multifidus (mainly concerned with stabilisation of the lumbar spine)
- Quadratus lumborum or QL (flexes the trunk to the side and hikes the hip up when the trunk is stabilised)
- Latissimus dorsi (a large back muscle, not normally associated with core stability but crucial for stability of the shoulder joint)
Equipment
No equipment is absolutely essential, but a Swiss ball is extremely useful for performing core conditioning exercises.
A Swiss ball is a little like a Space Hopper (for those of you who remember this great toy as a child!) but without the horns. The ball helps improve core stability by switching on all the tiny stabilising muscles you do not need to use when performing conditioning exercises from the ground or on a machine.
Exercises
All the core conditioning exercises selected here are suitable for beginner to advanced level runners. There are options to make the exercises more or less challenging, depending on the skill level of the individual. The exercises have been grouped together depending on their type, and fitted into a functional program, shown below.
Core conditioning program
A basic core conditioning program should incorporate exercises for all four sections of the abdominals, and extension work for the back.
| Lower abdominal progression | 3 sets of 10, start from the level you can complete with good form |
| Lying leg twist | 3 sets of 10 twists to each side |
| Russian twist | 3 sets of 10 raises to each side |
| Swiss ball crunch | 3 sets of 10 repetitions |
| Prone cobra | 3 sets of 10 x ten second hold, 10 seconds relax |
| Swiss ball cobra | 3 sets of 10 x ten second hold, 10 seconds relax |
| Horse stance vertical | 3 sets of 10 x ten second hold each side, straight to the other side |
"Since incorporating these exercises into client's programs I have found significant improvements in running efficiency (leading to faster times) and lower incidence of injury." George Anderson, co-founder of Run Republic and personal trainer