Build Running-Specific Core Stability

Great exercises to help you achieve true spinal stability

Carla Cupido, D.C. Monday, August 8, 2011, 12:00 am






Transverse and rectus abdominus
Internal and external obliques
Pelvic floor muscles
Multifidi and paraspinals







Your Core Approach

When thinking about core work for running, keep these concepts in mind:

- Core endurance is more important than core strength in regards to injury prevention. This should be a major focus in your program.

- Use the "bracing" cue during each exercise and make sure you're able to breathe.

- Instead of isolating abdominal muscles with partial sit-ups and back extensions, focus on training the core to function as an integrated stabilizing system.

Hold a medicine ball or heavy book beside your right ear. Take a step forward with your left foot and quickly draw the heavy object to the outside of your left hip. Stop the object abruptly while staying tall and not flexing your spine. Repeat going from left to right. Perform 3 to 5 sets of 10 repetitions per side three times a week.

Go into a front elbow plank with your toes on a slippery surface; a towel on a hardwood floor works well. Brace your abdominals to keep your spine neutral, squeeze your legs together and squeeze your gluteals. Move your body forward and back by pushing/pulling with your elbows. Maintain the lumbar curve throughout the movement. Go back and forth slowly for 15 seconds. Repeat 4 times to complete a minute-long set. Perform 3 to 5 sets three times a week.

This is also known as a single-arm farmer's carry, and it's a fantastic exercise to develop lumbar and pelvic stability. When walking with a heavy weight held in one hand, the lower back and abdominal muscles have to stabilize the lumbar spine and the pelvis. The gluteus medius and minimus muscles on the stance leg also have to contribute a great deal of stability to the pelvis. Hold a heavy weight in one hand; a 5-gallon water jug works great. Walk around your house for about 30 seconds and repeat on the other side. Perform 3 to 5 sets per side three times a week.

Go on your hands and knees and brace with a neutral spine. Without moving your spine, reach out one leg and the opposite arm. Outline a square with each outstretched limb while maintaining the curve in your spine. Return both to the starting position and repeat on the other side. Perform 6 repetitions per side and perform 3 to 5 sets three times a week.

Carla Cupido, a chiropractor, and Jon-Erik Kawamoto, a certified strength and conditioning specialist, work with runners and other athletes in Vancouver, British Columbia.