Focusing on functional movements while strength training (such as squats, deadlifts, and lunges) utilizes multiple muscle groups per exercise that better carries over to running performance/injury prevention than isolated strengthening exercises. Performing one-legged variations of squats and deadlifts will also help improve overall balance and stability while running. After all, running is essentially jumping from one leg to the other! These exercises also help to increase gluteal (buttock) and hamstring (back thigh muscles) strength; muscle groups that are notoriously weak in runners and the general population at large. Our gluteals and hamstrings help propel our bodies forward while running, and weakness in these muscle groups often lead to compensations by overusing the hip flexors and quadriceps (front thigh muscles) causing the all-too-common hip and knee pain in runners. Despite many runners shying away from appropriate strength training to avoid taking time from training schedules, performing strengthening exercises 1-2 days per week can effectively build strength without significantly affecting training routines. As the weather gets colder in the offseason and training tends to decrease, increasing the weekly frequency of strength training to 2-3x/week will better prepare your body when resuming training as the weather warms and outdoor running season returns. As with running form, strength training with appropriate form/technique is vital to maximize the benefits of strength training and to avoid compensations that could lead injury. Contacting a certified strength and conditioning specialist or a physical therapist will help to ensure these exercises are performed appropriately and safely. The “core”. What exactly is “the core” and why is it important for me to run? The core is a general term referring to the muscles that help to stabilize our back, pelvis, and hips. While running with the alternating pattern of the arms and legs, a strong core will limit having too much rotation throughout the midsection of the body allowing runners to maintain an efficient running technique for longer. Being able to run with an appropriate technique over a longer period of time not only decreases the risk for injury, but it also helps to improve performance! Many runners perform sit-ups or back extensions as a form of “core stability” exercises; however, these exercises only isolate specific muscle groups and can actually be more detrimental to low back health. A more integrated approach to core stability using multiple muscle groups throughout the abdominals, low back, and hip muscles is a more effective routine with regards to performance and injury prevention. These muscles help to maintain posture, as well as transfer energy to the legs, leading to less stress to the hips, knees, and ankles and more pain-free running. Four of the basic core stability exercises include the plank, side plank, bridges, and bird dogs. When performing these exercises, it is important to maintain the back’s natural curve without overly arching or overly rounding the back. Begin by doing one to two repetitions of these exercises holding for 20-30 seconds every other day and gradually increase to perform daily and with increase hold times. By “bracing” your core (as though you were about to be hit in the stomach) ensures the muscles of the low back, hips, and abdominals are all engaged simultaneously. Lastly, but most importantly, being able to continue to breathe while executing these core stability exercises engages our diaphragm (the muscle Core Stability
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