Have you ever Googled core strength and running? I did and there were over one million articles! That's a little overwhelming... so I'm going to try and make it simple for you. First, I'll tell you about core strength, then where the core is and finally how to improve core strength.
If your body is your temple then the core is the foundation for your house. Everything stems off of this foundation. If your foundation is weak, then your body compensates by using muscles inappropriately. This can lead to tendonitis injuries or place your body in poor alignment, setting you up for back, hip, shoulder and knee pain. The core is made up of the following muscles: transverse abdominals, which stabilize the pelvis and back in movement; the obliques, which rotate the spine; the gluteals, also known as the buttock muscles; the scapular muscles, which attach the upper limbs to the trunk; and the multifidus, which are small muscles in the lumbar spine.

So, what does this have to do with you? If you walk, run, ski, cycle, or basically move your foundation, your core is involved. The core is where all movement from and it is your source of stability. It is also where your center of gravity is located. I see a range of athletes from world class runners and triathletes to the average person and almost all of them have weak cores. This could be because there are only so many hours in the day to train, eat and rest... but that's still a bad excuse. Some folks were told that doing 100 crunches everyday is enough to strengthen the abdominals. Well, crunches only work the rectus abdominal and that muscle only stabilizes the spine when you are in extension (leaning back).

Learning how to identify and properly activate your core muscles is the first step. When I first meet with a client, I teach them when strengthening the core you work inside out. I teach them how to locate their transverse abdominal (TVA) and the obliques, and teach them about their function relating to spinal stabilization. The easiest way to find your TVA is to lie on your back with your knees bent up, with your hands on your pelvis, fingers reaching toward your belly button, then, cough. You should feel the TVA contract and you should feel the stomach pull down toward your spine. Good job, you have just taken your first step to a strong core! Now, let's come up with a better cue so you don't have to cough all day. Think about zipping up tight jeans, although that does not work for everyone. Another way to activate the TVA is to think about sipping thru a straw, bring your navel to your spine, but don't let your pelvis rotate and flatten out your back. These are small moves, but by learning the proper way to contract the TVA is how you will gain the most benefit from these exercises. Implement your cue to these exercises while sitting at stoplights, writing on the computer, picking up boxes or during any daily activity. Once you've activated the TVA, you've just added 30% more strength to your spine and you are one more step closer to a strong core!

Now that you are aware of the TVA and you want to challenge yourself - try lying on your back, tighten your TVA, then lift and lower one leg like you are marching. Don't let your pelvis move in any direction and keep one foot in contact with the floor at all times. Remember to breathe while performing all abdominal exercises. To advance this exercise start with both feet off the ground and knees bent at 90 degrees. Lower your foot down to the floor heel first and then lift back up to the starting position alternating one foot then the other. Do not let your back arch up. You can also perform the marching exercise on a fit ball, sitting in good posture (ears inline with shoulders, shoulders over hips) and march. You can advance that exercise by closing your eyes.

Once you have mastered these simple exercises then you can move on to higher level exercises such as a beginner mat Pilates class or a Swiss ball class. I encourage you to increase the difficulty of your core strengthening in small increments. The tendency is to jump into more advance exercises when you have not mastered the basics. I encourage taking a class so you have feedback from a trained professional on whether you are truly engaging your TVA and not letting the rectus take over. The rectus looks like a loaf of bread on your stomach when it contacts.

To continue progressing toward that "six pack" of abdominal muscles, think variety. The Pilates Method is a fabulous way to strengthen your core and to increase flexibility at the same time. It works on the principle of lengthening away from center and balancing your muscle imbalances. The fit ball is fun and dynamic and the exercises challenge your balance and static strength, plus you can laugh at yourself! The medicine ball is a weighted ball that you can find in a variety of weights. A medicine ball can be used to add resistance to your usual crunches, but remember to keep the TVA contracted. The following are a couple example exercises that I like. Stand on one leg, hold a medicine ball over your head and side bend to either side. With a partner, you can throw the ball at each other sitting on the Swiss ball or standing on one foot. Foam rollers enhance balance and body awareness, and they are great for stretching as well. The BOSU is an excellent piece of equipment that can be used for balance and strength work for the entire body. The key to core strength is variety, dedication and body awareness.

When you add core training into your routine the benefits include more functional workouts that translate into increase running efficiency and economy. Core strength also improves body awareness, can reduce injury potential, and promote better posture not to mention building appealing abdominals! Lastly, you are only as strong as your weakest muscle, so go get some core strength and enjoy the benefits that you will receive.

Patty Tomlin, BS, CSCS is a certified strength and conditioning specialist and Pilates instructor at Boulder Center for Sports Medicine. She loves running the trails by her house and competing in half marathons. She is currently training for her first road marathon and is maintaining her core strength with lots of core training.

Find your core muscles by coughing.

Begin to work your core muscles by marching.

Have fun with a friend and strengthen your abs at the same time by tossing the medicine ball back and forth.

Work your core with side bends holding a weighted ball.