Core Training for Faster Running TRAINING YOUNG ATHLETES 1 Core Training for Faster Running © Green Star Media Ltd Published by Green Star Media Ltd, Meadow View, Tannery Lane, Bramley, Guildford GU5 0AB, UK Telephone: +44 (0)1483 892894 Publisher: Jonathan A. Pye Editor: John Shepherd and Patrick Dale Designer: Charlie Thomas The information contained in this publication is believed to be correct at the time of going to press. Whilst care has been taken to ensure that the information is accurate, the publisher can accept no responsibility for the consequences of actions based on the advice contained herein. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise without the permission of the publisher. Regular core training will make you a faster and stronger runner Your core - that’s your back, abdominals and hip musculature - acts as a transmission between your limbs. It absorbs the energy your arms and legs generate when you’re running. A weak transmission aka core will result in valuable running power being lost in twisting and turning movements. Having a strong and specifically conditioned core will prevent this and will also reduce your risk of injury - such as lower back and even knee and ankle problems. If your core is strong then the rest of your body will be ‘anchored’ and itself less likely to be strained, you’ll be more in control of your movements and a better-balanced runner. There are multitudes of ways to train your core: you can use, for example, body weight exercises, weights, suspension trainers, wall bars and items of kit you may not have heard of yet, such as Tornado balls. We cover these and many more methods in this special report. Each practical section provides you with numerous exercises and explains their relevance to running - some also include suggested workouts. Photos and exercise tips ensure that you will be able to perform these exercises without misunderstanding. In the first section we set the scene by explaining what your core muscles are and do - so you can then reference the exercises in the subsequent chapters accordingly and select those most appropriate for your training needs. John Shepherd and Patrick Dale Contents 1. Understanding your core 4 2. Core training - during your warm up 9 3. Core training - with weights 13 4. Core Training - on a Swiss Ball 15 5. Core Training - with Medicine balls and power bags 18 6. Core Training - with a Tornado Ball 23 7. Core Training - with a suspension trainer 25 8. Core Training - using wall bars 27 9. Core Training - with resistance bands 29 10. Core Training - anywhere! 31 1. Understanding your core Key terminology used in this section and the report ●●Spine - your back bone consists of 33 individual bones ●●Vertebra - the individual bones of the spine (plural: vertebrae) ●●Intervertebral disks - pads of cartilage between each vertebra ●●Ligament - soft tissue that connects bone to bone ●●Tendon - soft tissue that connects muscle to bone ●●Core - collective term for muscles of the abdomen, waist (hips) and lower back ●●Lumbar spine - lower back consisting of 5 vertebrae ●●Thoracic spine - mid back consisting of 12 vertebrae ●●Cervical spine - neck consisting of 7 vertebrae What is the Core? There are a number of terms used in conjunction with the muscles of your mid-section and this can lead to much confusion. The term abdominals (or abs) is used and is often misused when describing the muscles that make up your middle. For simplicity and clarity, from now on you will see the term core used to collectively describe the muscles that surround your midsection. Anything else for example, abdominals or abs, is referring to an individual muscle within the complex of muscles making up your midsection. You’ll see these names used in terms of the specific muscles an exercise targets, next to ‘targets’ in the exercise descriptions. The core is the collective term used to describe the muscles that control the movement of your spine. These muscles are capable of working alone but are often required to work in synergy when supporting your spine. There are three distinct layers of core musculature. The Deep Layer The deep layer consists of tiny muscles that connect each of your vertebrae and control the movement of the individual bones that make up your spine. Also referred to as position sense muscles, these vertically, diagonally and horizontally arranged structures connect each vertebra to its neighbour. Although you won’t be targeting these micro- muscles during any of your core workouts, you can be assured that the ‘inerspinalis’, ‘rotatores’ and ‘intertransverserii’ will be doing all they can to keep each of your vertebrae individually aligned. The Middle Layer Sometimes referred to as the inner unit, the middle layer plays a vital part in spine stability. Whilst not responsible for any gross spinal movements, the inner unit is made CORE TRAINING FOR FASTER RUNNING 4 up of four major muscles that contract inwardly to create intra abdominal pressure. Intra-abdominal pressure or IAP for short supports your spine from the inside in much the same way that pumping air into a football gives it shape and makes it solid. We use these muscles when we ‘brace’ our midsection when we move. Bracing is however vital for all physical performance, midsection appearance and spinal health and is something you need to do during every exercise within this plan. Bracing Bracing creates intra-abdominal pressure to support your spine from within. Back in the days when man was roaming the savannahs and hunting for food, we braced automatically whenever we needed to perform any kind of dynamic movement. Nowadays, because of our predominately sedentary lifestyles and the supportive environment in which we live, with for example, chair backs, car seats, exercise machines and so on, many of us have lost the ability to brace automatically, so we need to re-learn this vital skill. How to Brace 1. Tense your abdominals as if expecting a ‘gut punch’. Don’t pull your belly in but rather squeeze your midsection tight. Avoid leaning forwards. 2. ‘Pull up’ your pelvic floor by pretending you are trying to stop the flow of urine. 3. Take a shallow in-breath. Congratulations! You are now braced and creating lots of intra-abdominal pressure to support your spine. As you inhale, you should feel the whole of your midsection solidify and become strong. Exhale and you’ll feel the pressure in the abdominal cavity dissipate. The idea of bracing is that you time your inhalations so that IAP is highest when you need it, for example, when you descend into a squat and least when you are between reps and the weight is over your base of support, for example, when you are stood upright between repetitions of the squat. As a general rule, to maximise IAP when you most need it, inhale into the hardest part of an exercise and exhale out of it. Muscles of the Inner Unit The inner unit or middle layer is, as mentioned, made up of four muscles. Just like the position sense muscles, these muscles are worked during every core exercise. A strong inner unit will a) enhance spinal health, b) improve your midsection performance and c) contribute to your appearance by creating a much tighter waist-line. The four muscles of the inner unit are the diaphragm - your primary breathing muscle, your transverse abdominis which encircles your abdominal contents and the multifidis which runs up your spine and the muscles of the pelvic floor which supports your internal organs from below. These muscles form a cylinder with the diaphragm at the top, the pelvic floor at the bottom and transverse abdominis and multifidis providing the sides. The Outer Layer Responsible for major spinal movements, the outer layer of muscles are the ones that will be targeted during your core workouts and are the large muscles that are generally thought of as the ‘show’ muscles. There are four main outer layer muscles. CORE TRAINING FOR FASTER RUNNING 5 Rectus Abdominus: Rectus abdominus is the muscle located on the front of your abdomen and is responsible for that elusive six-pack appearance. The rectus abdominus or abs for short is a long muscle that starts on the front of your pelvis and extends all the way up to your lower ribs and sternum. The six-pack appearance comes from the ligaments that criss-cross the abs dividing it vertically and horizontally. These ligaments, called linea alba or white lines, become more visible as you get leaner. The rectus abdominis is responsible for flexing your spine forwards for example, when performing crunches, and also works when you bend to the side in an action called lateral flexion, eg when performing dumbbell side bends. Erector Spinae: Running up either side the rear of your spine, the erector spinae is actually eight individual muscles that overlap one another and extend from the base of your pelvis to the nape of your neck and skull. These muscles are responsible for extending your spine backwards and also lateral flexion. Interestingly, the erector spinea, although not an abdominal muscle, make a big contribution to the function of your core by holding you upright in good posture. Lean forwards and your abdominals will bow outwards. Stand up straight and your abdominals flatten out. In addition, strong erector spinae muscles also help promote spine health, especially in your lower back or lumbar vertebrae. Obliques: These muscles make up the sides of your midsection and are best thought of as your waist muscles.