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Core stability,
Maximising your running performance, minimising injuries

Controlling the position and movement of your central body region

Core stability is the ability to control the position and movement of the central portion of your body. It is possible to target this area to strengthen your core stability thus improving your running performance.

The muscles which are targeted are deep within the abdomen which connects to the spine, pelvis and shoulders. These muscles which assist in the maintenance of good posture and balance, which provides the foundation for all arm and leg movements.

Good core stability will maximise running performance and will help prevent injuries. Any power a body has must be controlled. A properly conditioned core will help to control that power, allowing smoother, more efficient and thus better control over coordinated movements in the limbs. A well conditioned core will help to maintain good posture whilst running and thus reduce the risk of injury.

Exercises

When performing these exercises, remember that you are trying to improve endurance not maximise your strength. Breath normally during each exercise, and do not hold your breath. It is a good idea to do core training exercises on a rest day or make it part of a cool down period.

Oblique Crunches

Lie on your back with your legs lifted to form a right angle at your hips and knees. Lift your shoulders off the floor and touch your elbow on your opposite knee. Aim for 30 repeats, 15 on each side.

The Plank

Assume you are doing press-ups, but rest on your fore-arms. Raise your body and legs up until straight, supported by your fore-arms and toes only, like a plank. Hold for 1 minute, and repeat 3 times.

Oblique

As the Plank above, but do this on your side supported by only one arm.

Leg holds

Lie on your back, arms flat on the floor next to your sides. Lift both legs together until they are 150mm of the floor. Hold for 30 seconds and repeat 3 times.

The above  are just four examples of many different exercises.

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