Running can place up to 3 times your body weight of force on the body. Because of this extremely high demand, having a strong core is important. The core muscles include the diaphragm, transverse abdominus, rectus abdominus, obliques, pelvic floor, and multifidus. These muscles provide stability to the trunk when the arms and legs are being used, as well as through an axial load (which occurs during running). A strong core to absorb all of the force described above with running is critical to prevent injuries. Below you will find a complete core workout to help encourage core strength to help prevent injuries.
The multifidus, pelvic floor, transverse abdominus, and diaphragm are muscles that stabilize the spine and absorb force from the ground and gravity. Strengthening these muscles without compensating takes very accurate cueing and activation.
The term cross slings are utilized when describing the functional components related to the core2. These muscles wrap across the body on the front and the back to provide functional stability with day-to-day activities.
Training your core not only helps to prevent running injuries but also helps to prevent injuries in day-to-day life. Seek a medical or health and fitness professionals, such as a personal trainer or physical therapist, for a specific core strengthening program customized to your needs. Seek professional advice from one of Athletico’s endurance team members if you are currently having pain with running or day-to-day activities.
Athletico is now offering free injury assessments via telehealth or in person. If you notice abnormal soreness, aches, or pains with your current training program, contact Athletico. Our team will assess your pain and provide recommendations for a treatment plan. Free Assessments are available in-clinic or virtually through our telehealth platform.
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
1. Elert, Glenn. “Force on a Runner’s Foot.” Force on a Runner’s Foot – The Physics Factbook, 1999, https://hypertextbook.com/facts/1999/SaraBirnbaum.shtml#:~:text=The%20Saucony%20shoe%20company%20reports,4700%20newtons%20(1000%20pounds).
2. Michael Lau PT, DPT. “Oblique Sling Exercise Progressions and Assessment.” [P]Rehab, 13 Oct. 2022, https://theprehabguys.com/oblique-sling-exercise-progressions/.