Core Strengthening

Become a Stronger, Leaner, Faster Runner and Athletic Walker with Core Conditioning
Adapted from article by Pete McCall and Caitlin E. Adams

Endurance athletes of all speeds and distances know, or at least have heard, that they should do cross and strength training to support, and even improve, their running and walking and to avoid injuries. Yet it is also true that the best way to become a better, stronger runner is simply to run or athletic walker to walk.  What about a cross and strength training routine that is specifically tailored to the demands placed on a runner's body? Core conditioning is a perfect solution. "Core conditioning" has become a buzz phrase in the fitness world. But what does it mean? How does it work? And how can you, the runner, use it to become stronger, leaner, and faster?
What is Core Conditioning? The "core" is the physical base upon which our running and walking, and all movement, relies. Core conditioning is a workout technique that focuses, as the term suggests, on the core of the body. Technical language that defines this region of the body abounds. But, simply put, the core is the foundation on which your body moves. Basically, it includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-conditioning program will condition the body to perform many activities. Core conditioning trains the body to stabilize, control, and produce force in a three-dimensional environment-reality-the way you use your body for the tasks of daily life. Much strength training done in a gym is derived from bodybuilding. Runners will not complement their running by training like a bodybuilder. While the art of bodybuilding requires a tremendous amount of focus, determination, and dedication, it is not the proper training technique for a runner. Runners don't want the bulk and added weight of big, sculpted muscles.

While core conditioning, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core conditioning can be specifically tailored to a runner's cross and strength training demands.

Why is Core Conditioning Important for Runners and Athletic Walkers? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

You, the runner and athletic walker, can use core conditioning to give your body a solid foundation, giving your legs more strength and, consequently, increasing your running efficiency. The more strength the muscles connected to the pelvis-including the hip flexors, abdominals, internal and external obliques, and spinal erectors-have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in concert. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners and athletic walker.

Runners and athletic walkers should add some core conditioning to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core.

Watch the video on this link to learn how to abdominal brace and for some great beginning core exercises.