Your Core: Much more than abs

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​When you hear or read the word “core” what do you think of? It’s probably not an apple - though if it is, kudos to you for thinking outside the box!. My guess is that it’s probably more 6-pack abs that the term “core” brings to mind. And if it is, you are certainly not alone - many of us think that way. But your core is a lot more than that, and it deserves a lot more lovin’ too. ​ While our North American culture glorifies washboard abs, there is a lot more to being fit and strong and there is a lot more to your core. Toned abs may look great in a bathing suit, but they don’t give you the strength you need to keep your back injury-free, your pace steady on tough climbs or over long distances, or help you run faster. ​

​So what IS your core if it’s not your abs?

Your “core” is literally that - the CORE of your body - the center, the foundation, the powerhouse of your musculature. Everything stems from your core. It’s everything from your shoulders, down to your hips and everything in between: your shoulders, chest, back, abs and pelvis. (Speaking of ab muscles - did you know that you have several layers and FOUR different ones?). Your core is also the stemming point for your arms and legs, meaning, without a strong core, they suffer as well.

Understanding what your core actually is, gives you the knowledge you need to improve it. And that’s important because a strong core:

• helps to keep your body upright while you run;
• reduces wobbling of your arms and legs while running;
• allows your pelvis, hips and lower back to work together more efficiently, resulting in less rocking and this, less energy expended (meaning quicker and more efficient running);
• improves function and capability for regular activities of daily living (walking, chores, lifting kids, running after the dog, getting up from a chair etc.);
• improves balance and coordination - which is a benefit not only for running but for activities of everyday life;
• improves posture;
• improves breathing (as a stronger core means better posture, which means oxygen can flow more easily and deeply through your diaphragm);
• minimizes or entirely eliminates lower back-pain (especially common in those who work desk jobs);
• helps prevent injuries because all of our movements start at our centre (our core) and move outward - a rock-solid core will help ensure that your movements are strong and pain-free, and keeps your extremities stronger, meaning they are less likely to become injured;
• protects your inner organs and central nervous system - (which, you know, are pretty important when it comes to life);
• and so much more (but this list is already pretty long and, I think, pretty convincing)

Ready to build a stronger core? Here are 6 of my personal favorite body-weight exercises to target your core (including links to short how-to videos if you’re not sure what the exercise is). Note: these do not include sit-ups of any kind not only because they have been linked with spinal micro-fractures, many people cannot perform them with good form which can cause injuries such as the ones just noted, and they also increase strength in a non-athletic way. There are far safer and more effective exercises out there like these ones:

1. Planks (and all plank variations including side planks, single-leg, plank walk-outs, plank cross-overs, plank with knee to elbow etc.)
   Why? Targets your entire core including shoulders, back and abs without any equipment, and they are easily modified to make them easier or harder.
   How? Basic Plank: https://www.youtube.com/watch?v=B296mZDhrP4
   
   
2. Windshield Wipers
   Why? Targets your external obliques, which cross from your ribs to your pelvis, plus it works your lower back too.
   How? https://www.youtube.com/watch?v=SQMAuU7LvkI
   
   
3. Glute Bridges
   Why? Targets your low back and the top of your glutes - two areas where runners often get sore.
   How? https://www.youtube.com/watch?v=EEtd0uY-bMw
   
   
4. Russian Twists
   Why? Targets obliques and transverse abdominis (your deep abdominal muscles). These rotational moves help target the muscles that really keep you steady when climbing hills.
   How? https://www.youtube.com/watch?v=9V9csctSKj0
   
   
5. Superman
   Why? Targets your back, especially your erector spinae - the muscles along your spine which help keep your posture tall and strong.
   How? https://www.youtube.com/watch?v=cc6UVRS7PW4
   
   
6. Bird-Dog
   Why? Targets your back and hamstrings - two powerhouse muscles for running and good posture.
   How? https://www.youtube.com/watch?v=dDMvch2Z9yY

Happy core-strengthening! 

​Coach Candace