Transcript Core Stability for Runners - Fairlands Valley Spartans

Core Stability for Runners
6th June 2012
What is it?
“Core stability” describes the ability to control
the position and movement of the central
portion of the body. Core stability training
targets the muscles deep within the abdomen
which connect to the spine, pelvis and
shoulders, which assist in the maintenance of
good posture and provide the foundation for all
arm and leg movements.
Benefits
Quite simply, good core stability can help maximise running performance and
prevent injury. Power is derived from the trunk region of the body and a
properly conditioned core helps to control that power, allowing for smoother,
more efficient and better co-ordinated movement in the limbs. Moreover,
well-conditioned core muscles help to reduce the risk of injury resulting
from bad posture. The ability to maintain good posture while running helps
to protect the spine and skeletal structure from extreme ranges of
movement and from the excessive or abnormal forces acting on the body.
Neutral Spine Position
Neutral posture is half way between flat back and arched back,
however it is Important to remember that
Everyone is different. What is normal for one
individual is not normal for another.
How to Find Neutral Position
• Feet hip bone width apart
• Toes pointing forward
• Shoulders back and down lengthening the spine up.
Engaging the TA Band
(Transverse Abdominis)
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Maintain correct Posture
Relax the abdominal muscles
Take a deep breath
As the breath is released pull in the abdominal muscles
simultaneously contract the pelvic floor (no spinal
movement)
The exercises- No equipment
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Crunches
Oblique Crunches
The plank
Oblique Plank
Static Leg and Back
Dynamic Leg and Back
Hamstring Raises
Superman
Held Straight Legs
Controlled Lowering and Raising of Legs
Hundreds
Leg Extensions
For all sessions you must warm up. A rhythmical warm up is best for Core.
Exercises- With Med Ball
1. Alternate Leg Raise
2. Russian Twist
3. 180-180
4. Russian Twist legs off
5. Circles
6. Wood Chop
7. Standing Russian Twist
8. Squat Press
9. Straight Arm Swing
10. V-Ball
Things to remember
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Do not let you whole stomach tense up.
Do not brace your lower abdominals to hard.
Do not hold your breath
It’s a good idea to do core as part of your cool
down after running or on a cross training day.
• If possible always find neutral Spinal Alignment.
• Why not try adding core exercises to a regular
training run? 400 metres/50 squats x4?