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What is the core?
When people hear ‘core’ muscles, many think just of abdominals or ‘abs’. Whilst a toned torso with rock-solid abs might be an aesthetic goal for some, when it comes to performance in running as well as going about our daily lives more easily, it is the deeper core muscles that play a far more important role. Unfortunately, these are too often neglected when it comes to training.
The core is made up of two groups of muscles. The first is our superficial core muscles responsible for large powerful movements of the trunk, and includes muscles such as rectus abdominus (abs), erector spinae, external obliques, and quadratus lumborum.
The second group consists of our deep core stabilising muscles, including our transverse abdominus (often referred to as TVA), internal obliques, multifidus, pelvic floor muscles and our diaphragm. These are responsible for more subtle stabilising functions, particularly around our spine and vertebrae, and they are what our spine uses to keep us safe. They are not visible, therefore making it harder to tell if they are being trained or not.
Why do we need to train our core?
We are only as strong as our weakest link, and therefore we need to train both groups of muscles in conjunction with each other to make sure we have good core stability. If we train only the superficial muscles, for example through endless crunches, the deep core muscles will switch off. If we are not using our deep core muscles properly, then the superficial core muscles will attempt to take over as the spine cannot be left unprotected. The deep core muscles are crucial for stabilising the subtle movements of the spine, and without these being switched on and well-developed, we leave ourselves at greater potential for injury.
Lower back pain – a familiar experience?
If you have ever held the plank position for any length of time and felt soreness in your lower back, what is most likely happening is that you are not using your deep core muscles, but are instead using the wrong muscles to hold the posture. Instead of engaging the TVA and other deep core muscles, the erector spinae, a superficial core muscle, is doing most of the work. Because this muscle is not designed to be contracted for a long period of time, it gets tired and you end up with a sore back.
The importance of core muscles for running
To improve our running, having strong core muscles is essential for a whole host of reasons, including:
1. Increasing our running efficiency – a strong, stable torso helps us control the movement of our arms and legs, and helps support the muscles of our spine. A stable torso prevents excessive movement so that we are not expending energy that could be used for better running.
2. Improving our posture (for those all-important race photos) – when we get tired towards the end of a race, we tend to hunch over and lose our form. A strong core will help keep our posture upright, ready for a strong sprint finish. Better posture can also help prevent any back aches we may experience whilst running.
3. Reducing our risk of injury – strengthening our core also results in our hips, pelvis and knees being more stable, so that less pressure is placed on our muscles and connective tissues as we run, thereby reducing the risk of injury.
4. Improving our balance – having a strong core also improves our balance, which helps us stay upright and recover from any missteps or stumbles we might take whilst running, and makes us more efficient at weaving in and out of a crowded race.
Activating our core
It is not difficult to learn to activate our deep core muscles, but we must first create the neuro-muscular connection so that when someone tells you to engage your core muscles, your brain can translate this into activating the correct muscles. There are many verbal and physical cues that can help with this. Here are a few for you to try out:
1. Imagine wearing a pair of shorts or jeans that are too tight around the waist, so you can feel the tension around your stomach – that is what an activated core would feel like.
2. Place your hands on either side of your stomach, just below your belly button. Now either do a laugh or a cough. The muscle you feel tensing there is your TVA, a key deep core muscle.
3. Imagine drawing your belly button back and up towards your spine.
Once you have learnt to engage your core, practice doing this in different positions: whilst standing up, lying flat on your back, lying face down, and whilst on all fours. Keep breathing normally as you do this. Practicing this will help develop the mind-body connection so when you are next doing core exercises, you instinctively know which muscles to engage. Maintaining good posture and breathing correctly whilst training your core is also important, so your pelvis remains in a neutral position and your ribs do not flare out.
Movements for the core
In running – and in life – we use our core in many different planes of motion; we don’t just curl front and back like you would in a sit-up, we also move side-to-side, and we often use our core to resist movement, such as when we are bracing whilst standing on a moving bus or train, or when we prevent ourselves from tripping on a trail run. These planes of motion need to be reflected in our core training as well, so there are three different types of exercises to focus on:
1. Anti-extension: when we resist extension at the spine. Exercises include the four-point plank, farmer’s carries and my all-time favourite exercise: the deadbug.
2. Anti-rotation: when we resist left or right rotation. Such exercises include the great pallof-press, cable woodchops, shoulder taps, and TRX anti-rotation press.
3. Anti-lateral flexion: when we resist left or right side-bending. Such exercises include suitcase carries and side planks.
Simple ways to train the core
There is a huge variety of ways we can train our core muscles, but it is important that we progress gradually to ensure we are training the correct muscles and doing so in a way that is balanced and effective. Exercises such as the pelvic bridge, bird-dog and deadbug are good ones to begin with, and can be progressively made more difficult. But first make sure you are doing them correctly, meaning: a neutral spine, core engaged, correct breathing, and going through the movements slowly and mindfully.
You can then progress by:
1. Reducing the base of support depending on the exercise. For example, moving from a wide to a narrow stance, using single leg exercises, kneeling, and so on.
2. Changing the surface from the floor to something less stable, such as a stability disc or a Swiss ball; a foam roller and resistance bands can also add an element of instability.
3. Adding in movement: moving our arms or legs whilst training the core will increase the challenge on the stabilising muscles.
4. Using a TRX or suspension fitness trainer: nearly all exercises on the TRX constantly challenge our core muscles as the body is held in space rather than supported by the floor or a bench.
Add in 10 to 20 minutes of core training 2 to 3 times a week to really improve your running.
If you would like some guidance on which exercises to include in your training, get in touch to arrange a coaching session.
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