Why is core strength important for running

Core strength involves producing force via a specific exercise, whereas core stability is the ability to resist unwanted motion.

Instead of just focusing on strengthening movements like sit-ups and planks, Dr. Vora recommends focusing on slow, resisted movements of the lower body and trunk. A core-strengthening program that not only targets the six-pack muscles but also the deep core stabilizers like the obliques, transverse abdominis, and multifidi is important, Dr.

And once your core muscles are targeted, Dr. Malek recommends focusing on secondary stabilizers and more "global" core muscles like the erector spinae, glutes, and hamstrings. There isn't one perfect exercise to improve your core strength, and the "best" moves will vary from person to person based on variables such as your ability and base strength. Ahead, we've rounded up exercises from physical therapists and trainers that can help to improve your core strength.

This isn't a workout, and we don't recommend doing all of these exercises at once. If you have specific questions about your core or want to know more about your running posture, we recommend working with experts like a physical therapist who can create a custom program based on your abilities and goals.

View On One Page. I also like to include more single leg exercises myself like Romanian deadlifts and Bowler squats. Basically anytime that you will actually get the core strength training done is a good time. I'll give some suggestions below, it's best that you consider them in the context of how your life schedule works in reality and then chose the option that works best for you.

Or come up with an alternative. It doesn't really matter - as long as you do the training a minimum of twice a week and preferably a few times more than that. But twice is the baseline to aim for initially, if you're not regularly doing some already.

You can add some core strengthening exercises into your warm-up routine quite easily especially things like:.

In a similar way to adding strength training moves to your warm-up routines you can also throw some into your cool down routine. Here though I'd suggest going for less dynamic and more static exercises and even those that include an element of mobility like:. Find out how your core strength regime compares with other runners - I've created a free assessment so you can find out. Don't miss out on that opportunity.

Make sure you consistently get at least 2 Core Strength sessions a week in your training schedule. And don't miss out on the opportunity of getting more valuable advice like this - sign-up to the Running Directions newsletter if you haven't already. Hi, I'm Dave. I coach groups and individuals of all abilities both online and in person. I'm also a regular recreational runner and I've been competing in races from 5k to marathon distance for over 30 years.

Distilled from over 30 years of running experience. How important is core strength for running? Share 0. Tweet 0. Pin 0. The short answer is VERY important. Table of Contents. What is the core? The runner's core is everything that's left if you remove the head, arms and legs.

That would therefore include the following: Back muscles very important as they support the spine Glutes buttocks Hip flexors in particular the psoas muscles Side muscles obliques Shoulders Chest Diaphragm controls breathing Intercostal muscles the ones in between your ribs also help with breathing Pelvic floor muscles these help prevent unwanted leakage The abs stomach - the 6 pack muscles This is a simplified list and in reality there are several muscle groups in many of the above.

What does the core do during running? Provides Stability and Balance Gives a solid base for your legs to push against and therefore propel you forwards Keeps you upright and stops you crumpling in a heap. Helps you resist the forces of gravity Maintains your chest cavity - helps you to breath Helps to counter-balance your arms and legs.

Why is core strength important for runners? What does core strength mean? How to improve core strength for running Not so long ago the main form of exercises used to work on improving core strength would have been sit-ups. So I'd suggest including some dynamic moving exercises for arms and legs too.

How to tell if your core is strong enough? Some potential things to consider when assessing if you're lacking core strength for running are: Do you sit most of the day? Do you have back or groin pain during or after running? Do you hold your breath when you lift heavy objects? Do you wobble when performing single leg exercises lunges or squats?

Is Yoga or Pilates a good way to improve core strength for runners? In fact many of the best core exercises for runners that I know are derived from yoga moves. Essential Core exercises for runners Ideally we want to train the whole of the core or as much of it as possible with as few exercises as possible.

Engage the muscles in your core and back to lift your arms, legs, and head off the floor, and hold, letting them hover. As your strength increases, you should be able to increase the distance between the floor and your limbs. As you practice Supermans, you should be trying to improve both the amount of time you can hold it, as well as lifting your arms and legs higher, higher, higher off the ground.

For a modified version, lift just one arm and the opposite leg at a time before switching and raising the others. This exercise places emphasis on the obliques, an extremely important muscle group for running stability. Building strength in the obliques will minimize excess wiggling and wobbling of the torso while you run.

Jump to Katie Newton. To learn more, or to change your settings, visit the Freeletics cookie and privacy policy. Your core muscles are literally the center of your body. The core connects all of your limbs to each other and how the core functions has a massive impact on your strength, power and endurance. Your core muscles are the link between your upper and lower body.

They play an important role in providing a strong base for the upper body which then enables the lower body to transfer its forces to the ground in the most effective way possible, wasting minimal energy.