How can I improve my core strength?

You do not have to push heavy weights in the gym that defeats the goals of core stability training - you can benefit from planned and structured core stability work for runners of all abilities, shapes, sizes and ages. Once you have been in sessions with a trained personal trainer you will be able to build the core exercises into your own training schedule, especially during your recovery times.

Specific exercises for runners should progress from mobility to stability, acquiring the skills for fundamental movement patterns and finally to progressive strengthening.

The basic exercises should be taught and followed correctly as they can be the foundation of all core exercises and movement patterns.

 

Improve Core Stability

'It's not all about the miles!'

Good core stability and strength training is proven to be one of the most effective ways to improve running efficiency and help to prevent injuries, working the core section of your body for essential support, can and possibly should form the base of your running in the future is built on.

A strong core can help to make you fitter, stronger and a faster runner, and can also help to minimise the risk of injury!

No matter if you are an experienced half or marathon runner, a beginner, a Triathlete, or even a cyclist by concentrating on your core strength and stability you will help to ensure you become both faster and fitter.

The core muscles themselves are made up of 29 pair's muscles that support the lumbopelvic-hip complex; these muscles stabilise the spine, pelvis and kinetic (motion) chain during functional movements. When working efficiently the result is appropriate distribution of forces throughout the body, optimal control and efficiency of movement, and sharing the forces on the joints of the kinetic chain.

From my own research with top conditioning coaches, physios and many runners and Triathletes I work with, I have found that most (not all) club runners have overlooked core stability and strength in favour of piling on the miles, believing that running is the only way to become a better runner. However, quality core strengthening sessions offer many benefits including:

1. Better posture, which in turn will lead to a more consistent technique.
2. Improved efficiency allowing you to run for longer, faster and tackle hills with confidence.
3. Increased stability, which will help reduce stress on individual muscles that can lead to injury.
4. Improved balance - this will help you to run well off-road when it's uneven underfoot.

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