There’s a Reason It’s Called The Core
In recent months, I’ve begun to seriously evaluate my own running technique and form, both for selfish reasons and for bringing on some insight that I might share with others. As I started to focus on maintaining good posture throughout the runs, especially at increasing distances, I quickly learned just how central core stability is to any activity we want to do well. Along with flexibility, cardiovascular fitness, and repetition (practice), a strong core provides an incredible foundation for anything that involves productive motion. It also frees up our focus for making subtle changes that lend to improving technique, rather than having all of our resources dedicated to remaining vertical.
Core stabilization is the general term used to describe how the muscles of the torso secure the spine, providing a solid foundation for movement in the extremities. This, in turn, helps us to stay upright and balanced when we move. The core muscles lie deep within the trunk of the body, and, when they are strong and activated, work automatically to synchronize our every movement. They attach to the spine, pelvis, and scapula, stabilizing these areas to create a firm base for coordinated movement of the legs and arms. When the core muscles are strong, they contract immediately whenever the arms and legs initiate motion, balancing the body and decreasing the likelihood of injury, even when an unexpected force or unevenness in the terrain catches us off-guard.
Especially when used in the context of back injury prevention and rehabilitation, core strength, has become a term that most people recognize, but how many of us incorporate it in a meaningful way to everyday life? Even though it is known to prevent injury, core exercises are most frequently introduced during rehabilitation for an injury that has already occurred. Why is that? Would daily core exercises be more interesting if there was a chance that a strong and activated core could improve athletic performance and stamina? How about if it could maximize power while minimizing injuries? Based on my experiences, I think these are all likely outcomes with a simple daily ritual of partial sit ups (crunches), leg lifts with knees bent, and sustained bridge and plank poses (30-60 seconds each). I would also add leg and arm stretches to ensure balance around all the moving joints. All together, this wouldn’t take more than 20 minutes of your day. If you are in good health and already exercising regularly without any problems, I challenge you to add regular core exercise to your workouts, at least 3x/week for 6 weeks, then share any changes you notice by leaving a comment to this post. If you would like suggestions for stretches and exercise, send me an email and I will send you a handout with instructions and pictures. As someone who has experienced the benefits of a strong core, I can tell you this is worthy of your effort.
