It’s an exciting time of year for North Shore runners with the Auckland marathon coming up on 2 November. Last year there were nearly 18,000 runners, the most in the event’s 33 year history. Running is a great cardiovascular activity. It can reduce blood pressure, LDL cholesterol, triglycerides, fasting glucose, and body fat. At the same time, it can elevate oxygen consumption and HDL cholesterol. As a weight-bearing activity, it has the ability to improve bone density.
Traditionally, runners have focused on building a stronger heart and stronger legs and often neglected the area in between. But increasing numbers of athletes across all sports are coming to understand that a mechanical structure is only as good as the weakest link. A stable core is the foundation of all movement. It can improve speed and prevent injuries.
A strong core helps you generate more force and speed as you push off the ground. When you land again strong core muscles hold your trunk rock-solid. A stable core prevents extra movement in your torso and keeps you from using excess energy as your arms and legs move. This makes you a more economical runner.
A strong core also helps with posture while running. At the tail end of your run a solid core can help you maintain proper form and run efficiently even through fatigue. Strong lower abs and lower-back muscles, such as the erector spinae, make it easier to stay upright. Staying upright while running is quite important! Better posture and less fatigue leads to increased co-ordination. Strength in your obliques helps when you have to suddenly move to the side, whether it’s to turn the corner on a track, navigate undulating terrain or dodge a pothole.
If you don’t invest time in your core, you can experience a variety of different problems ranging from discomfort to major injuries. As your legs pound the ground your vertebrae absorb much of the force. That shock worsens if your core is weak, which can produce lower-back pain. When your core isn't stable your hamstrings have to work harder. This overload can leave them shorter, tighter, and more vulnerable to injury. Without a strong core, it is difficult to control the movement of your torso. You risk putting excess force on your joints each time your foot lands. This can lead to pain under the knee (known as "runner's knee"), patellar tendinitis (a sharp pain in the bottom of the knee), and iliotibial-band tendinitis. Further strain can be put on your joints when your technique deteriorates near the end of your run. If your core is weak, you can end up shuffling and slouching, putting too much stress on your hips, knees, and shins.
No matter what level you are running at a strong core is the foundation for all your movement. Invest the time in your core and you will find your running becomes safer, more successful and more enjoyable.
