How important is core strengthening training

neonman

Hi all, another beginner here. I've started an 8 week running program from runnersworld and its going good so far. But I was thinking how important is core strengthening for runners ?

Do most of you do core work as part of your training ? If so how often? Do you do any other weight training ? Or is it pure pounding the pavement with your running shoes?

Neon

ecoli

My experience is that core is key to injury prevention moreso than performance. I would do it 3 days a week i have about a 20 min routine (no breaks as target different muscle groups with each alternating exercise). Alot of the club runnners i know swear by it

Rio 2016

I would do core three times a week, as well as one sessin of weights and one of circuits.

For anyone stating off I would say that the core is the most importnat and while it is not essential it is good for preventing injuries.

You need to know what you are doing however, and it would be best to consult an expert before starting. There is absolutely no point in chancing your arm, as I did for the best part of six months.

--amadeus--

I cross train once a week and that has an element of strength and core training to it but apart from that I don't bother. I think a lot of it depends on how serious you are and the distances you run.

It's a bit like stretching - those that do swear by it those that don't don't see the point.

How Strange

I'm not running at the moment because I have muscular back problems. The physio can't really tell me why all of a sudden I've got muscular problems but imo core strengthening training is now an essential part of my recovery.

The problem I have now will be made worse by running so before I run again I have to strengthen up the core area. I try to do a 45-1hr very gentle session twice or three times a week.

I'd say core strength training is, as amadeus, said something people either do or not as part of their routine but it's only when you develop a problem with a muscle area and you have to stretch or do core strengthening exercises to recover that you see the benefit of either or both.

RealistSpy

I am a sprinter and core is everything. If you have a weak core you can only get so far.

neonman

Thanks for all the replies - would doing some core workouts after a run be ok or should they be done on none running days??

I've started to just do some sit-ups after a run but want to bring some more core workouts into the routine. Any suggestions?

limericklion

How important is core is I believe an interesting debate. If one does not develop the correct muscle balances at a young age then more than likely they will suffer injuries or niggles that can be prevented by strenghtening exercises. However if an athlete is physically strong from years of strenght training ( bodyweight exercises from teenage years) and can maintain high mileage without breaking down then core training is not really necessary and will not impact on ones performance as long as they keep in touch with their strenght (bodyweight training once a week). Circuits and hills I believe are more important in resisting injuries. They develop leg strenght which strenghtens all muscles in legs and lower back, key for preventing injury. The problem with many athletes is they over emphasis the importance of core work and neglect their aerobic development insisiting that core will prevent injuries. Core will not prevent a stress fracture or knee problems or even achilles injuries the most prominent injuries in distance athletes. Being smart and running on soft surfaces ie grass and forest trails will achieve this. Core is not necessary and in my humble opinion circuits are much more important. A 5 mile easy run I believe followed by medicine ball circuits is much more beneficial than lying on your back and side for an hour. Situps are a waste of time. If one has the correct body fat levels as an athlete 7-12% then they will have the abdominal muscles to maintain form in a race. Circuits such as squats will strenghten stomach muscles. The key if undergoing a core rountine is to not neglect aerobic development . Pro athletes will do core along with circuits/weights but they have all day to train. Train smart with whatever time you have.

RedB

I don't currently do any core work and I was looking around on the web to see what sort of stuff it involved as I didn't know any of the standard exercises. I found the attached which I found useful as it includes detailed descriptions and photos of various exercises. Now I just have to start doing some of it

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

How Strange

RedB wrote: »

I don't currently do any core work and I was looking around on the web to see what sort of stuff it involved as I didn't know any of the standard exercises. I found the attached which I found useful as it includes detailed descriptions and photos of various exercises. Now I just have to start doing some of it

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486

If anyone is going to try these exercises for the first time then be very careful of your neck and back. Any discomfort at all and you should stop what you're doing.

Core strengthening exercises are great but can be very damaging when done wrong.

I saw a good pilates page on about.com recently which showed alot of these exercises but also explained about the correct posture to adopt when starting them. Sorry I don't have the link but look up about.com.