The Core to Strengthening Your Running Routine _ the Indian Express

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Written by Dr Vaibhav Patil MumbaiUpdated: Dec 2, 2015, 20:49

ABOUT AUTHOR

LIFESTYLE

There are many things to keep in mind when youre preparing to run on a regularbasis. This can be just an intensified version of your morning or evening run, or theaspiration to hit the marathon circles, either way, its important to keep yourself fitand inculcate a basic fitness regime so that youre not faced with any untowardinjuries. For this, there are two essentials strength training and corestrengthening. While the former increases the durability of your muscles involvedin the running process, the latter concentrates on the group of deep muscles that

Home Lifestyle Fitness Body Basics The core to strengthening your runningroutine

The core to strengtheningyour runningroutine

Dr Vaibhav PatilDr Vaibhav Patil is a

Muscoloskeltal andSportPhysiotherapist, with

prior experience with theIndi

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The core to strengtheningyour runningroutine

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hold the spine and pelvis in the right form.

Strength Training:Strength training has a important place in a runners training plan. It is a great toolfor injury prevention. Strengthening exercises help tocreate good running formand become a more balanced runner. It must include strengthening of the musclesthat work the most while you run. This include the gluteus, hamstrings, quadriceps,calves and the back muscles. You should try and do two sessions of 30-45 mins ofstrength training every week to increase your muscular strength. Beginning withfree-hand exercises, and then progressing to resistance bands and weights is goodidea.

Inculcating a good strengthening routine will help you in the following ways:* Achieve higher speeds and mileageby building leg strength.* Reduce the risk of injury by correcting imbalancesthat occur naturally in thebody.* Improve your overall running formand become a more efficient runner.

The stronger one becomes, the more resilient his/her body will become to thedemands of running. The repetitive impact of running will not cause much of wearand tear. Also, when with a strong body, pre-existing conditions will be less likely toworsen. This is because strength training helps to improve structural weaknesses ofthe body, whether in the muscles, joints, or connective tissues. In a broad aspecthelps in eliminating the source of many common running injuries.

Heres a sample strength training routine:

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Core Strengthening:Core muscles are the group of deep muscles which hold the spine and pelvis in theright form. Strengthening this muscle group helps prevent any injury to the spine,as they help to keep the load minimal and, hence, play a key role in runningefficiently. Core strength for distance runners is especially important. Towards theend of long runs or races, when you are extremely tired, your form begins to suffer.

Poor form not only slows you down, it also opens you up to potential injuries. Fordistance runners who are familiar with that lower-back ache, building up corestrength will help to maintain good posture, and reduce the pains that result frompoor posture. Threesessions aweek of 20-25 minutes of core strengtheningexercises is sufficient to have a strong core.

A sample core strengthening routine:



Dr Vaibhav Patil is a Muscoloskeltal & Sport Physiotherapist, with prior experience with theIndian team at the 2012 Olympics. He is the coowner of REPLAY Sports Physiotherapy. BodyBasics is weekly column that will focus on everyday fitness issues.

The Indian Express Online Media Pvt Ltd

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2 comments

ME What is your opinion?

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Adrian Farrell United Kingdom

about 20 hours ago (0) (0) reply(0)

Adrian Farrell United Kingdom

I see the core strength myth is still going strong, I blogged about this a few days ago.

about 20 hours ago (0) (0) reply(0)

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The Core to Strengthening Your Running Routine _ the Indian Express

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