Each section has a Runtalk Video with Doug James (physiotherapist and podiatrist) and Steve Manning (podiatrist and running footwear specialist) from intraining Running Injury Clinic. <\/p>\n
TIP:<\/strong> Make sure you progress into each of the exercises. Do not attempt the harder ones without progressing to that level of difficulty. If you are not sure, come and see us for the correct technique. <\/p>\n Building your core strength is a worthwhile investment in your running. Having a strong core enables you to run with a better technique which may reduce your likelihood of injury, and can also help you to run further and faster! In a recent study, amateur runners performed a few core strength exercises 5 days per week. After 6 weeks, the runners recorded an average improvement of 1 minute in their 5km race time!<\/p>\n Your \u2018core muscles\u2019 are found in your lower back and abdomen. These include the Transversus Abdominus, Multifidus, and Oblique abdominal muscles and they work to help keep your torso and hips stable. For runners, it is reasonable to include the Gluteus Medius and Minimus muscles on the side of your hips in this group too. Having good strength and endurance in these muscles is important not just in running, but can help to improve your posture and reduce the incidence of lower back pain in your everyday life.<\/p>\n Utilising your core muscles when running is an automatic process that becomes more effective as the muscles become stronger and fatigue resistant. You should find that you can maintain good running form (upright torso, and reduced hip drop) more easily and for longer after doing targeted core strength exercises for a few weeks. In order to \u2018engage\u2019 your core, focus on trying to \u2018run tall\u2019. This cue will coordinate the core muscles to improve your running posture and allow you to generate greater propulsion with less wasted energy. It\u2019s important to note that to tense your stomach or core while running is counterproductive and can negatively affect your breathing.<\/p>\n Training your core muscles can be done easily at home with minimal to no equipment. In order to gain a reasonable benefit, you should aim to do a workout at least 3 times per week. Begin with easy exercises \u2013 they should feel challenging but not painful. Progress the exercises as you feel able by increasing the number of repetitions, difficulty and\/or hold time. Three handy exercises are included below. You can attempt the exercises without a foam roller, but this is a great piece of equipment to have at home \u2013 it can be used to make the exercises more challenging and useful for managing minor muscle niggles.<\/p>\n Exercise 1: Bridges<\/strong><\/p>\n Lay on your back with your knees bent and feet flat on the floor. Raise your hips off the floor and hold this position for 5-10 seconds. Start by doing 3 sets of 6 lifts, progressing to 10 lifts.<\/p>\n Exercise 1 \u2013 progression: Bridge with foam roller.<\/p>\n Once you are comfortable with the Bridge, make it harder by placing a foam roller under your feet. The extra height under your feet will make it more challenging, and you can make it tougher still by slowly rolling the foam roller away from you with your feet. As above progress towards keeping your hips in the air for 10 seconds and repeating 3 sets of 10 repetitions.<\/p>\n Exercise 2: Table Tops<\/p>\n Lay on your back with your feet on the floor. Raise your knees up until your thigh is 90\u00b0 to your hip and your knees are bent 90\u00b0. Hold this position for 10 seconds then lower your feet to the floor. For a slightly harder challenge alternate raising and lowering each leg during each repetition.<\/p>\n Exercise 2 \u2013 progression: Table Top on foam roller.<\/p>\n You\u2019ll need a full-length foam roller for this. Lay with your back and head on the foam roller. Keeping your hands on the floor, lift your legs up to the tabletop position as above. From here try to maintain your balance while reducing the amount of contact you have with the ground \u2013 move from hands to fingertips, to one finger only on the ground. If you\u2019re well balanced try not to touch the ground at all. Try to balance on the roller for 3 sets of 30 seconds (it still counts even if you fall off).<\/p>\n Exercise 3 \u2013 Prone Planks.<\/p>\n Position yourself facing the floor with your elbows under your shoulders and resting either on your knees or toes. Your body should make a straight line from your shoulders to knees or ankles. Hold this position for up to 30 seconds. Repeat 3 times.<\/p>\n <\/p>\n Exercise 3 \u2013 progression: Plank with foam roller.<\/p>\n Assume the plank position as above with a foam roller underneath the mid part of your forearms, perpendicular to them. Try to hold a plank position while moving your arms slowly and smoothly backwards and forwards on the foam roller. For the ultimate challenge try this while balancing on one arm only.<\/p>\n TIP:<\/strong><\/p>\n Need extra help? <\/p>\n If you would like to progress with more challenging exercises or feel that you can not manage the exercises without discomfort or difficulty book in to our team at intraining Running Injury Clinic. We are runners who specialise in running injuries and biomechanics.<\/p>\nPart 1:<\/h1>\n
Core strength for runners<\/h1>\n
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