To kick off 2020 we asked strength, nutrition and run coach Matthew Gagliano to help us get into some good habits with strength training - an important element for runners who want to stay fit and healthy for years to come. In the first of four articles, Matt focuses on stabilization and core strength.
The founder of The Stronger Runner explains; ‚"One of my first goals when coaching my runners is to assess and develop dynamic core strength. When it comes to injury prevention it's one of the most important elements involved in the overall routine of runners of any level, so I would love to see you implement the appropriate exercises into your workout regimen.
The role of the core or musculature in the torso when it comes to athletic performance is enormous. It provides stability so your body can be more efficient at performing the tasks we ask of it (like running), it supports good posture (especially during distance running), and provides muscular endurance to help with injury prevention.
Many say lack of time is a main reason for missing this part of your training but if you can spare just 10-15 minutes, four to five times a week (about one to 1.5% of your day!) I am sure you and your running will reap the benefits.
Anytime you want to delve into a fitness program it is wise to begin with an assessment to determine where to start and how to progress. Here's a simple assessment for core strength:
‚óè Lay down prone on the floor
‚óè Raise your thumbs to your collarbone (clavicle)
‚óè Bring hands away from body so that your elbows are raised to a 90¬∫ angle
‚óè Keeping your body completely straight, try attempting a push up (If you have pain, STOP)