Core

From Running Times online…

Build Running-Specific Core Stability

Great exercises to help you achieve true spinal stability

By Carla Cupido, D.C., Jon-Erik Kawamoto

As featured in the JulAug 2011 issue of Running Times Magazine

Picture yourself running hard. What do you see? Are your arms flailing all over the place? Is your trunk excessively rotating? Are your biomechanics breaking down? Or are your arms pumping like pistons back and forth with your legs powerfully propelling you forward with a strong, stable pelvis? The efficient mechanics in the latter scenario can be attributed to the integrated stabilizing system of a strong core. You've probably heard about how important a strong core is for good running, and you might devote significant time to strengthening your core. As American record-holder Shalane Flanagan, owner of an Olympic bronze medal and enviable form, says, "[This work] keeps my biomechanics correct during extended runs. With intense core stability exercises, I'd like to believe I don't break down in form as much as my competitors."

But when you're doing your core strengthening work, are you making the best use of that time?

Many runners know that the importance of their core far exceeds the look of a washboard stomach, and choose traditional core exercises, such as sit-ups and back extensions as their go-to core exercises. Unfortunately, these exercises and their variations result in excessive compressive and shear forces on the spine, which can result in significant spinal injury. In addition, these exercises don't improve the function of the core, which is to prevent excessive torso rotation, transfer force and stabilize the spine. To get a better idea of what exercises improve core strength, let's start by looking at why a strong core matters for runners.

Read on here.