Core stability and running

What is core stability?
Core stability is all about having the ability to control the position and movement of the central part of your body. It is possible to train the trunk and target those muscles deep within the abdomen which connect to the spine, pelvis and shoulders – muscles which all assist in the maintenance of good posture and balance and provide the foundation for more efficient and better coordinated movement.

It is possible to target these muscles to strengthen your core stability thus improving your running performance and preventing injury. As is taught in martial arts, power derives from the trunk region of the body and a properly conditioned core helps to control that power. The same principle applies to running too.
As an additional benefit to improved performance, a well conditioned core also helps reduce the risk of injury by maintaining good posture and running form. The ability to maintain good posture while running helps to protect the body from extreme ranges of movement and from the excessive or abnormal forces acting on the body.

Benefits of core stability training
Think about your own core stability by considering how you watch television. If you’re like the majority of people, you probably watch TV slouched on the sofa. Years of this take its toll, meaning the core stability you may have had before is partially lost. But you can re-train these muscles and gain a whole host of benefits, including improved running performance.

The benefits brought by training your core include:

• Improved balance
• Improved joint and body stability
• Improved posture
• Increased core strength
• Reduced risk of injury
• Improved sporting performance

Choosing core stability training equipment
It is not necessary to buy loads of equipment to improve your core strength since there are many exercises that can be executed solely using your bodyweight. However, to fully challenge your core muscles and get the maximum benefits, a stability ball is the one piece of equipment to go for.

Many shops sell ‘one-size-fits-all’ 65cm diameter stability balls, but for most people, these are simply too big and they are forced to underinflate them.  But exercising on a very soft ball reduces the effectiveness of the exercise because a large surface area is in contact with the ground. Far greater and faster gains can be achieved through using a smaller ball pumped up harder, so that there is less surface area in contact with the floor.

Foundation stability ball exercises to get you started

1. Stability ball balancing and kneeling

How to do it
• Stand with feet approx 45cm apart.
• Position the stability ball on the floor and up against the knees and shins.
• Place hands on top of the ball.
• Pushing up from the toes, slowly roll forward with the ball until feet are off the floor until balance is achieved.

Tip
Initially, position a mat in front of the ball to provide confidence should you roll forward.

Progression
Once balance can be achieved, remove a hand or leg and eventually both hands until it is possible to kneel completely upright on the ball.

2. Stability ball floor bridge

How to do it
• Lie face up on the floor, arms outstretched either side of the body.
• Position heels on the ball, toes pointing at the ceiling and lift body off the floor.
• Form a straight line from shoulders through to ankles.
• Contract core muscles and keep pelvis elevated to maintain correct position.

Tip
If the standard floor bridge position is too challenging, reposition feet so that ankles and calves are supported by the ball. As core strength increases, revert to solely heels on the ball.

Progression
Gradually bring arms in towards body until eventually they can be lifted off the floor together, leaving only the shoulders in contact with the floor.

Despite the challenging nature of the exercises, core stability should form a part of your regular training. By starting with regular stability ball training, and adding additional core exercises as you progress, will add a new dimension to your exercise routine, and provide a comprehensive range of benefits to your running.