Running is a fitness activity that practically anyone can do. All you really need is a decent pair of running shoes and you can go and hit the trail. However, the mechanics of running is far more complicated than most people realize. Although the legs take center stage, and appear to do the majority of the work, the arms are also extremely important, and the powerhouse which connects everything together is your core muscle groups.
The core includes the abdominal muscles, as most people know, but it is not just about your six pack. Deeper muscles need to be recruited, including the pelvic floor, the transverse abdominis and the external obliques. Furthermore, it is not just the lower front torso which comprises the core. You will also need to strengthen the lower back muscles and glutes, in order to get a tight and toned core which is able to translate power from your entire body into efficient forward motion through your legs.
All this is accomplished by introducing core strengthening exercises into your weekly exercise routine. It is best to start off doing core workouts on days when you do not run, or on ‘easy’ days if you run five or more times a week. The exercises can require a surprising amount of energy, so as a beginner you should not be doing them on the same day as a grueling long run, or after an interval session. As you progress, and your core muscles get stronger, you can increase the number of days you spend doing them.
Quality is always better than quantity, so it is important to make certain you execute the exercises correctly. A good one to try is the Bridge and its variations.
The Bridge
This exercise primarily works on the glutes, but should be done while bracing the core abdominals and pulling up the pelvic floor muscles, as you would do in Pilates.
Lie on your back on the floor or exercise mat. Bend your knees with your feet flat on the floor a hip width apart, and make sure your spine is neutral. This means you should not flatten your lower back into the floor as this will move your pelvis upwards and out of alignment; also do not arch your back too much. There should be the slightest of gaps between your lower back and the ground.
Then activate your core by pulling your belly button in towards your spine, and tighten the pelvic floor muscles. Now gently squeeze your glutes (otherwise known as your butt), and lift your hips off the floor slowly until you form a straight line from your knees through your hips to your torso. Do not squeeze the glutes too hard, or push too high; this will mean you are using the lower back and hip flexor muscles instead of the core.
Hold the position for 10 seconds and then lower slowly back to the ground and repeat. Aim for three sets of ten repeats.
Variations of the Bridge Exercise
Here are a couple of variations to make the Bridge Exercise more difficult, once you have mastered the simple version. If you exercise with a partner or a coach, get them to watch you. It is important that your pelvis remains straight and facing the front during these modified exercises. If you perform a twisting motion at the hips, it means you need to continue working on the basic Bridge until you have built up a high enough level of stability.
1. Marching Bridge – For this exercise, you perform the regular Bridge Exercise, but with your feet closer together, so start with a half-hip width. Make sure your glutes are tight and your core activated, and then slowly lift one foot a few inches off the floor.
If you still have weakness in your core muscles, you will see the right pelvis move as you lift the left foot off the ground. Remember the pelvis should remain level throughout this exercise.
2. Single Leg Pelvic Bridge – In this advanced exercise, prepare as for the regular Bridge, activate the core, and then lift and straighten one leg, leaving the other one bent at the knee and foot flat on the ground. Then perform the hip lift and hold. Again, watch out for movement of the pelvis, as it should remain level throughout. This exercise is best for adding difficulty once you have already spent time building up core stability using the basic exercise.
If you incorporate the Bridge exercise (plus others such as the Abdominal Crunch and the Plank) into your weekly run training program, you will gain a better posture and running form, as well as increasing your efficiency. And since weak core muscle groups inevitably lead to other muscles taking up the slack, you can also prevent overuse injuries in those other muscles (eg lower back, hamstrings) by having a good core workout program.