In addition, runners often have weak abdominal muscles, which allows the pelvis to rotate forward and put more stretch on the hamstrings. This is a less-efficient position for your running and also increases your risk of lower back problems. Proximal stability exercises strengthen the abdominal muscles and work on other stabilizer muscles of the pelvis and trunk. By improving the position of your pelvis, you create a more stable base.
Elite marathoners increasingly incorporate core work into their training. Olympic bronze medalist Deena Kastor and her teammate Ryan Hall, for example, do lengthy sessions every week. The results can be seen both in their low incidence of injury and in their late-race form, which varies little from the form they exhibit in the early miles.
Core stability training should generally be done three times a week. You can do this type of training year-round.
Following are two core strength training programs. The first program contains basic exercises for runners who don’t have much experience with core conditioning. The second program (beginning on page 90) is more advanced and includes more-difficult exercises. For optimal results, do one of these programs three times per week. If you don’t want to do the whole program, select at least a few from this list that most target your weakest, tightest areas.
• Perform these five exercises as a circuit. That is, do one set of the first exercise, then move immediately to the second exercise, then the third, and so on. When you have completed the fifth exercise, return to the first exercise and complete a second circuit.
• Rest briefly (15 to 20 seconds) between exercises and 1 to 2 minutes between sets.
EXERCISE 1: ABDOMINAL CRUNCH
How many: 20 per set
How it helps: strengthens anterior abdominal muscles (i.e., “six-pack abs”), which contribute to force production and running speed; increases ability to maintain a level pelvis
How to do it:
Lie on your back, with your knees bent and feet flat on the floor.
Place your arms on the floor by your sides, with palms facing down as shown (photo a).
Push your lower back into the floor. Lift your head, shoulders, and upper back off the floor.
Slide your arms along the floor, and concentrate on curling your upper trunk as much as possible (photo b). Slowly return to the start position.
EXERCISE 2: LEG PUSHAWAY
How many: 20 per set
How it helps: improves ability to activate the deep core muscles for better control of the hips and trunk; improves stability and ability to maintain effective running technique
How to do it:
Lie on your back, with your knees bent and feet flat on the floor.
Place your hands on your hips as shown (photo a).
Contract your lower abdominal muscles, and push your lower back toward the floor.
While holding this lower abdominal contraction, make sure you can breathe and speak normally. Don’t hold your breath.
Slowly lift one foot off the floor, and raise it until your thigh is vertical (photo b).
Return to the start position, and repeat with the opposite leg.
Your goal during the exercise is to maintain the lower abdominal contraction as you move your legs up and down so that your back does not arch and your hips do not move.
EXERCISE 3: SWISS BALL LYING BRIDGE
How many: 6 repetitions of 5 seconds each per set
How it helps: strengthens hips, lower back, and gluteals to allow full hip extension and a longer stride
How to do it:
Lie on the floor, with your legs up on a Swiss ball and your feet together (photo a).
Place your arms flat on the floor by your sides to provide balance. Raise your hips off the ground as shown so that your body is in a straight line from your shoulders to your heels (photo b).
Hold for 5 seconds, lower your body to the ground, rest briefly, and repeat.
EXERCISE 4: SWISS BALL SUPERMAN
How many: 12 repetitions per set
How it helps: strengthens lower back and gluteals; improves balance and coordination, thereby increasing ability to maintain good running posture when fatigued
How to do it:
Lie over the Swiss ball as shown, with hands flat on the floor and feet in contact with the floor (photo a).
Lift one arm and the opposite leg off the floor as shown (photo b), hold for 2 or 3 seconds, then return to the floor and repeat with the opposite side.
Aim to bring the arm and leg to a horizontal position when you lift them.
EXERCISE 5: PRONE HOVER
How many: 4 repetitions of 5 to 15 seconds each per set
How it helps: engages most core muscles; decreases undesirable lateral midsection movement when running to maintain optimal running technique
How to do it:
Lie facedown, with your weight supported on your toes and forearms.
Your elbows should be shoulder-width apart and directly under your shoulders, and your feet should be slightly apart.
Maintain your head in alignment with your spine. (Don’t look ahead or to the side.)
Hold this position for 5 to 15 seconds, drop your knees to the floor, rest briefly, and repeat.
• Perform these six exercises in a circuit. That is, do one set of the first exercise, then move immediately to the second exercise, then the third, and so on. When you have completed the sixth exercise, return to the first exercise and complete a second circuit.
• Rest briefly (15 to 20 seconds) between exercises and 1 to 2 minutes between sets.
EXERCISE 1: ABDOMINAL CRUNCH (ADVANCED)
How many: 20 repetitions per set
How it helps: further strengthens anterior abdominal muscles (i.e., “six-pack abs”), which contribute to force production and running speed; increases ability to maintain a level pelvis
How to do it:
Lie on your back, with your knees bent and feet flat on the floor.
Place your fingertips on the side of your head, with elbows held out wide and palms facing up as shown.
Push your lower back into the floor.
Lift your head, shoulders, and upper back off the floor. Concentrate on curling your upper trunk as much as possible. Slowly return to the start position.