May 2020 Newsletter
Core Stabilization
“It’s Not Just the 6-Pack”
What Makes up the Human Core?
When you think of your core, do you think of your stomach? Many of us do but your core is much more than that. It is a complex network of anatomy that includes abdominal, hips, glutes, lower back and respiratory musculature. It is essential to keep the core strong to improve movement as well as decrease your risk of injury.
Improving Your Core Could Make You Run Faster
Many runners perform a few core exercises every now and then, however we are often not as consistent as we should be. Maybe you are too busy to add core work to your routine.
Maybe you are not injured. Maybe you just want to run. Well, studies demonstrate that regular core training could actually make you run faster. Runners who completed an added 6 weeks of core training improved their 5k time by as much as 30 seconds. Just one more reason to add some core work to your running!
Should I do Sit Up’s?
What could be better than some good old-fashioned, gym class sit-ups? Actually, a lot! There is evidence that sit-ups could potentially damage your spine. Sit-ups also recruit more of your hip flexor muscles and not as much of your true core.
Try performing exercise progressions with Bridges, Planks, Side Planks, Bear Crawls, Dying Bugs, Bird Dogs, or Turkish Get Ups. If some of these sound like we made them up, feel free to email and we would be happy to send a video your way.
Dan's Pick
Barefoot Suitcase March
This is an excellent core exercise for runners. It highlights controlling your posture, especially while standing on one leg, just like running. Here is how to do it.
Stand tall, holding a weight of your choice in one hand, hanging down at your side.
Tuck your pelvis by squeezing your stomach and glutes.
Pull back lightly pinching your shoulder blades together.
Now, slowly march forward, raising your knee so that your thigh is level with the ground.
Focus on keeping your core tight and hips level.
Perform 10 steps and then switch sides and repeat.
Aim for 2-3 sets.
Matt's Pick
Dying Bug
Great choice for global core activation for all types of individuals or athletes. This exercise also has a number of variations to challenge you more. *Note, this is not a dead bug, that means you would just lie there. Here is how to do it.
Lie on your back, tuck your pelvis to lightly flatten your back downward, tightening your stomach.
Raise your arms (pointing to the ceiling) and legs (bent to 90 degrees) in the air.
Slowly alternate opposite leg/arm reaches away from your starting point.
Keep your focus on controlling your core and pelvic. This should not move.
Reach your arms/leg further based on your control.
Perform 10 reaches on each side and then repeat for 3-5 sets.
Consider adding a ball between your arms/legs to increase the challenge.