Modern Athlete Magazine Issue 51, October 2013

Body Science Core W Foundation sent to the spokes of the wheel (the rest of your body). Shaky spokes won’t make for a great journey and you’re likely to feel the effect of an unstable journey in your feet and shins. The same applies to your core. Strong muscles in one’s abdominals, glutes and lower back can improve stability and power in long-distance events. It’s all about pushing yourself up that next hill and powering on to a new PB! – BY KASHA DICKIE & LAUREN VAN DER VYVER hen we talk about the core, we are referring to the muscles deep within the abdomen and back, attaching to the spine or pelvis, that work together with the more super?cial muscles of the trunk to support the spine and keep the body balanced and stable during movement. The transverse abdominis (a muscle layer on the front and side of the abdominal wall) is the major abdominal ‘core’ stabiliser, along with the multi?dus (muscle along the vertebrae) and the quadrates lumborum (lower back muscle). However, if one is doing a simple squat, for example, a collection of prime movers are activated: The quadriceps, hamstrings, hip ?exors, calves and gluteals. So when you think core, you should think about the muscles from your mid-torso to midthigh. Your core is your hub of energy, and without stable core muscles, energy won’t be properly transferred to the rest of the body. Think of your body as a wagon wheel where your core (the centre of the wheel) needs to be stable so that the energy created can be CORE BENEFITS Maintaining a strong core will help to improve your running in a number of ways. 1 More power: As you extend your stride on a run, your lower abdominals are put to work, and with a de?ned core, more force can be applied and you will imme diately feel okay to pick up the pace. When you reach a hill, too, the lower abs, hamstrings and glutes need a stable platform to ‘push off’ from. 2 Better form: A strong core will improve overall posture, which will help you maintain form in the second half of a long run. With a strong, balanced lower back, you are more likely to stay upright while running, thus reducing fatigue. If your core is weak, you’re more likely to slouch at the end of a race, putting added pressure on your shins and calves. Weak abs can also cause you to propel your pelvis from side to side, which will leave your hips absorbing more impact. 3. Improved agility and balance: You will also have enhanced agility because your trunk will have a better sense of motion, while your balance will steadily improve, too – perfect if you’re hitting the trails! 4. Less niggles: Most importantly, once you reduce impact on a run, you’re less likely to pick up injuries. Strong glutes and hip ?exors allow your body to absorb more impact, especially on the downhills. While your engine might be ready to hit the road, your frame needs to be in the right condition to handle the mileage and terrain. So whether you plonk yourself in a plank or do squats every day, you are working your biomechanics for a better performance in the long run! Kasha Dickie is a Biokineticist and Exercise Scientist at the Sport Science Institute of South Africa. 26 ISSUE 51 OCTOBER 2013 / www.modernathlete.co.za

Modern Athlete Magazine Issue 51, October 2013 | Page 28