Running: Getting At The Core

By: Nikki Reiter

When you talk to a non-runner about running, chances are their first reactions to your favourite fitness pastime are questions like ‘don’t you get hurt?’ or ‘are you a barefoot runner?’ or ‘how many marathons have you run?’ As much as these questions seem like they’re miles apart, they actually all come back to one common topic: the importance of ‘the core.’  I’m not talking about a nice set of washboard abs, I mean core strength, a necessary requirement in not getting injured while running, to effectively run in a barefoot manner, and to take you through the 42.2 grueling kilometers of a marathon run.  I consulted with four-time Olympic team physiotherapist, Greg Redman of Wave Physiotherapy in Kelowna, BC, about core strength.  Greg’s no slouch either – although he’s a past national team athlete with Canoe/Kayak Canada, he recently completed Ironman Canada and runs a sub-1:30 half marathon.

What is ‘the Core’?

The core comprises of the muscles that attach to and maintain stability of the lumbar-pelvic complex.  Often, the exercises we do to strengthen our core muscles only target those that lead to flexion and extension (bending forwards and back upwards) such as our transverse abdominals, hip flexors, etc.  However, as we peel away the layers, we find deep muscles that attach to the spine and pelvis that aid in maintaining a stable posture.  These are the muscles that stop you from twisting about your upper body and prevent your lateral leg muscles from contributing unnecessarily to stability.  The postural muscles have a small job to do, but there is great consequence if the job is not done.  Although as runners we like to get out there, sweat, and work hard, most of us belong to modern society where we spend an awful amount of our day sitting.  Prolonged sitting leads to the disuse of our core muscles, which is why we have to teach them how to work again through core exercises.

Why is the Core Important for Runners? 

When we run, some parts of our body need to move (i.e. our legs and arms), while other parts need to stay still (i.e. our spine and pelvis).  The problem occurs when the body’s balance is upset and the muscles that are normally used to propel oneself forward are being overworked to maintain stability.  Talk about working double duty!  Take for example your hamstrings, which are phasic muscles, meaning they need to turn on and off as part of the gait cycle.  If they’re being called upon to stabilize the pelvis and are ‘on’ all the time, this not only leads to tissue fatigue, but also a decreased ability to propel your legs forward as they’re not obtaining the necessary relaxation time required prior to contraction.

Why a Weak Core Leads to Running Injuries

According to research presented in the British Journal of Sports Medicine in 2003, most running injuries occur at the knee (42%) and foot and ankle (17%).  The common culprit to these injuries is instability of the spine and pelvis – in short, distal problems from proximal causes.  When core stability cannot be maintained, this throws our lower limbs out of alignment and asks them to do a job they’re not designed for.  For those whose muscles cannot adapt to a different alignment, this will most likely lead to lower limb injuries because the wrong muscles are being overused.  While at first you’ll want to treat the problem area – i.e. that nasty plantar fasciitis or frustrating iliotibial band syndrome – chances are there’s nothing wrong with them locally except that they’re being overworked to provide stability elsewhere.

Injuries are common-thought to be ‘too much too soon’ in terms of running.  Redman explains that it’s simply a case of ‘too much of the wrong thing’ whereby a particular overcompensation by a phasic muscle being used to maintain stability in our body may lead to tissue damage.  Get your core muscles to do their work and the phasic muscles are able to do their own job – propel you forward in running!

Try This at Home

Now it’s your turn.  Think you’ve got a strong core?  Try the single-leg bridge (as per the photo of Greg below).  If your core muscles are in good shape, you should be able to hold this position comfortably for up to 20 seconds, even while distracted.  If you passed the test with flying colours, it’s still important for you to engage in regular core training.  Take simple exercises and make them more challenging, such as lifting a leg or arm off the ground during a plank or closing your eyes during one-legged squats, to really practice recruiting those core muscles.

Happy Running!

***

Nikki Reiter holds a master’s degree in biomechanics and is a Mizuno Running Brand Ambassador and the Women’s Cross Country Running Head Coach at the University of British Columbia Okanagan campus in Kelowna, BC. She is also the Laboratory Coordinator in the School of Health and Exercise Sciences at UBC Okanagan where she facilitates undergraduate laboratory learning.