How to Train your Core for Running
I had two conversations with patients last week that reminded me of something that I take for granted.
Most of us have been told we should 'strengthen our core'
Ok...
...but what does that even mean?
And why is it even relevant?
Because you can't fire a cannon from a canoe.
The results of this would be... comical.
Instead, we want to fire our cannons (i.e. our LEG POWER!) from a BATTLESHIP.
The stronger your core, the more stable and efficient your legs can function to propel you forward.
This is why core strength has always been such a popular topic for runners. IT MATTERS.
Not only for performance, but for injury prevention too.
But... where should you start?
My favourite test to put runners through is the Side Bridge Endurance Test.
This test targets the lateral core, which helps stabilize us EVERY SINGLE STEP so that our legs can propel us forward.
It is a common spot that will fatigue, which is why we see so many marathon and Ironman competitors coming across the finish line looking like wet noodles.
I use this test with runners every single week.
STANDARDS
When we set our standards, it depends on what the goals are.
For the general population, just to prevent lower back pain, I like to see a 75-second hold in anyone under 40. We get a bit more lenient in 41+, but shooting for a 75-second hold is a great goal.
For RUNNERS though, I have a high standard, depending on your distance.
10 km: 75 seconds
25 km: 90 seconds
42.2 km: 1 min 45 seconds
50+ km: 2 min+
Here is where it gets tricky... we don't train the lateral core by doing a bunch of long hold side planks... because the core doesn't hold tension the whole time you are running.
Instead, it stiffens and relaxes with every step.
Instead of holding the side bridge for minutes at a time, I have my patients and clients hold it for 10-30 seconds and then repeat with a short rest (2-5 seconds) in between.
This trains not only the core endurance but also the contract, relax, contract cycle.
We also use things like lateral bends, suitcase carries, and step-ups to train the same function.
For my serious runners, some sort of lateral core training needs to be in your program EVERY SINGLE WEEK.
Add this in and you will see some serious performance gains.
-Dr Mark Murdoch
Chiropractor, MS Sports Medicine
P.S. Need to get in touch with us or have any additional questions?
Give us a call at (250)-307-7819 between 8am-5pm Monday-Friday, or email us at drmurdoch@basecampclinic.com
Dr Mark Murdoch is a runner, chiropractor, and rehab specialist in Vernon, BC.
Every week he works with runners, mountain bikers, and adventure athletes who want to get back to their sport better than ever.
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