Getting to the “Core” of the matter is essential to be a durable, faster, injury free athlete.
As athletes we put in many long hours training for our goal events and one of the biggest concerns is that an injury will pop up or linger impacting our ability to compete or train. How do most injuries happen? The simple answer is muscle imbalances! Where do these muscle imbalances originate? Improper posture, weak assisting muscles, ill-fitting shoes or lack of supportive equipment or a comprehensive core routine. I have had several athletes over the past 6 months or so ask me why they might be having new onset lower back, hip or neck pain. The answer usually lies in that many of us have transitioned to working from home and may not be sitting with correct posture, sitting in a proper work chair or wearing supportive shoes even if we have a standing desk at our disposal. Your posture and use of your lower back and core are more important than ever and must be a priority to keep you injury free and durable in training. Your core is comprised of many central muscles including transversus abdominus, multifidus, the diaphragm and the pelvic floor. The core muscles provide your spinal and central muscle systems with stability and coordinate the movement of your extremities. Without a strong core, we will not keep the body standing or moving in the correctly aligned positions which will put the spine, arms and legs out of position and left in a vulnerable stability pattern for movement and the possibility of injury. A muscle imbalance which is undetectable with the naked eye can become a full-blown imbalance causing another muscle group to compensate and leading to injury over time. Injury prevention is not the only benefit of a strong core, it also creates the right pathways for the muscles to fire in the correct patterns and gained core strength and proper muscle firing patterns produce more effective training and faster racing times. One of the biggest benefits to your training and racing will be that the stronger your core the longer you can hold proper technique and form. Below are some ideal core and hip stability exercises to begin with that every endurance athlete should incorporate into their training at least twice a week for a faster, injury free season. Remember when executing these exercises to remain tall, shoulders down and back, pull your belly button towards your spine and tuck your tailbone under you.
1. Glute Bridge
How to perform:
- Lie on your back on an exercise mat or on the floor, legs bent at the knee with feet flat on the floor.
- Raise your hips off the ground until your knees, hips and shoulders form a straight line
- Hold your bridge position for 30-60 seconds
2. Theraband Side Steps
How to perform:
- While standing with feet shoulder width apart, loop theraband around both legs resting just above knees.
- Bend at your knees slightly while stepping out to the side until the band is taut. Repeat with other leg.
- Perform 10 steps to the left, before changing direction and performing 10 steps to the right.
3. Theraband Monster Walk
How to Perform:
- While standing with feet shoulder width apart in a partial squat position, loop theraband around both ankles.
- In one motion, step forward and then out to the side until the band is taut. Repeat with other leg
- Perform a total of 12 steps before repeating.
4. Theraband Squat
How to Perform:
- While standing with feet shoulder width apart loop theraband around legs and position just above knees.
- Bend at the knees while keeping your torso as upright as possible, as if you were going to sit on a chair.
- As you lower keep the theraband taut. Do not go lower than 90 degrees. Complete 15
5. Front Plank
How to Perform:
- Position yourself face down on elbows and knees.
- Keep elbows under shoulders at 90 degrees and press up on toes while extending legs out straight.
- Lower hips until head, shoulders, hips and feet are in a straight line. Hold for 30-60 seconds.
6. Side Plank with Bent Leg
How to Perform:
- Lie on your side with knees touching and top leg out straight and bottom leg bent at 90 degrees.
- Positions elbow and forearm directly over shoulder, raise hips keeping head, hips and knees aligned
- While keeping your body in this raised position, lift your top leg 45 degrees. Hold for 20-30 seconds.
7. Backwards Lunges
How to Perform:
- While standing tall with feet side by side, step backwards with one leg keeping torso upright.
- With hands on hips, bend back leg at the knee, allowing front leg to follow. Front knee not to extend past toes.
- Back knee will almost touch the floor. Repeat lunge by alternating legs. Complete 15 on each side.
8. Opposite Arm & Leg Raise
How to Perform:
- Position yourself on your hands and knees at 90 degrees under your body and back straight.
- While keeping head, shoulders and hips aligned raise your right arm and left leg out straight.
- Hold each arm and leg raise for 10 seconds. Repeat with opposite arm and leg. Complete 15 on each side