Core Training for Runners
Filed Under: Core Training · Running
Filed Under: Core Training · Running
Do runners need to do any core training? Will it make you a more efficient runner? Most definitely.
This topic of training for the core has gotten a lot of publicity in recent years, with good reason. Proper stability in this area is necessary for preventing low back pain as well as increasing performance.
Everyone seems to have a different definition of the core and how to train it, but it is much more than your abs and just doing plenty of crunches and situps. It also includes your low back and the muscles of hips.
One key area that runners need to focus on is your glutes! These muscles stabilize your hips which obviously will add to your running efficiency. If your hip joint is not stable your body won’t properly absorb shock or generate adequate muscle force.
I was at a seminar a few years back and a physical therapist was reporting about an injured triathlete who came to see him. During the evaluation he asked the man “where is your (butt)?” Apparently, he had no glute development and that was part of the problem.
By spending a lot of time training his glutes the man greatly increased his age group ranking while spending less time running and such. If you want to reduce the risk of IT band injuries and other lower leg issues, you need some focus on stability.
Single leg bridges are a simple way to train your glutes. Keep your knee bent about 90 degrees and push through your heel. Pause at the top for a second or two and slowly lower. Make sure you move through your hip, the low back is just “along for the ride,” holding still.
Single leg exercises like step ups and multi-direction lunges are excellent. Start with your own bodyweight and then add dumbbells or sandbags for extra resistance. Lunges and squats with sandbags are a great way to train your abs and low back, also.
Most crunches and sit-up variations will have minimal positive impact and could increase your risk for back pain. Bridges and planks in different positions will provide more stability. For more resistance, push/pull exercises with resistance bands will challenge your core, as will sandbag exercises.
Get moving!
Brian
