What is “core strength”?
In very general terms, core strength refers to the muscles of the lower back, mid-back, abdominals, and pelvis that contribute to the ability to move efficiently. We do not look for power of your core muscles like we may for other muscle groups. And, we mostly train the core muscles as part of a proper strengthening program rather than using sit-ups and back extensions. We are looking for well-coordinated movement and trunk control in positions that challenge you.
It is actually extremely difficult to objectively assess core strength, but we can find clues in watching someone run. Posture during a run can give us clues!
- Do you start to hunch forward later in a run?
- Do you start to lean back excessively?
- Do your arms become more active?
These are all signs that you may not be engaging your trunk musculature properly or lack the endurance and strength to maintain an efficient running posture.
How do runners know if they have a strong core? This can be challenging to measure objectively as well. But, we have some simple tests that we use in the clinic that may apply.
- Can you hold a single leg bridge for 30 seconds (on both sides)?
- Can you hold a side plank with the top leg away from the body for 20 seconds (on both sides)?
- Can you march without losing your balance and maintaining an erect posture while holding a barbell over your head?
And while these may not always translate to running, they give us a clearer picture of your ability to coordinate movements!
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