We have all been exposed to the importance of core strength. This extends beyond looking good in a swimsuit at the beach! Core strength is crucial to maintaining a stable central column, which reduces inefficient movement.

When looking at dynamic movement, “Core Stability” is a more accurate term than “Core Strength.” An athlete might have six-pack abs and be able to do ten thousand sit-ups but still not able to stabilize the core. Stability of the core requires the ability to initiate movement from the area around the belly button. When running, core stability creates upward extension of the spine. As the core engages and the spine lengthens, space is also created at the hips. Core stability allow the central column of the torso to remain relaxed as the center of mass moves forward over a moving lower body.  

In running, core stability includes leg and spine lift that is initiated from the core. This allows for a forward lean that pivots over a flexed ankle, allowing for a “controlled” fall.  Movement is not initiated from the legs. An upward and forward movement initiated from the core puts the body at a nice angle and allows the downward pull of gravity to create forward motion. Assuming a high cadence and a foot strike that is directly under the center of mass, the body will move forward through space with minimal effort and the legs are just along for the ride.

The greater the forward lean, the faster a runner will run. Speed is not a direct result of effort; it is a direct result of efficiency. If a runner is too upright, gravity will drive mass into the ground, not forward. If a runner’s stride is too long the contact with the ground will increase in time and force and the body will slow down. If a runner’s cadence is too slow they will not be able to maintain balanced over the lower body.

Engaging core stability is essential to running. Start with creating good posture by initiating an upward lift of the spine. Allow the hips, knees and ankles to gently flex putting yourself into a nice athletic position. The center of mass then falls forward over the flexed ankle and the legs respond with a nice high cadence. Move from the core and let gravity do the heavy lifting!