Generally speaking we tend to focus on the abdominals and mainly the rectus abdominal (the middle muscle). It is important to understand that the core is shaped like a cylinder. On the roof of the core is the diaphragm, on the base is the pelvic oor, on the front we have the rectus abdominal, on the sides we have the obliques and at the back we have the erector spinae and quadratus lumborum.
The best analogy for the core is to think about it like a can of coke. When the can is in its normal form you can put a lot of force through it as a compressive force. Think about that same can with a dent in the side of it. Any compression that goes through it will cause it to compress further. When the core is not strong we then have no strong point to generate force or absorb force.
Rather than just focusing on the abdominals we will look to introduce basic diaphragm and pelvic oor work as well as the lower back.
The muscles around the spine and pelvis protect them from excessive force. They are also key in providing pelvic stability and lumbar spine stability. During running a strong core will help generate positive force to drive the body forward creating propulsion.
When including the core in the training routines you will help to recover from injury, reduce the risk of injury but also provide a strong base to improve performance.
The more I read about running, the more I appreciate the role of the core. The ability of the core to generate force is just as important if not more than its role to stabilise the pelvis. The slings of muscles that pass from the left arm to the right hip have to generate force through that midsection and vice versa.
Awareness of movement, awareness of recruitment and awareness of transferring the skills developed in the class in to running are important. The role of the core is also important to maintain an e cient trunk position. With running being an endurance sport, the core endurance is important to maintain the running form for as long as possible. The more e cient the runner the less energy consumed, the longer the runner can go for.
