How To Engage Your Core When Running A Step By Step Guide

Running is not just about the legs, it is also about the core. Engaging your core while running can help improve your running form, reduce the risk of injury, and increase your overall performance. In this article, we will discuss how to engage your core when running, step-by-step.

Table of Contents

1. What is the Core?
2. Why Engage Your Core When Running?
3. How to Engage Your Core When Running
   1. Step 1: Stand Tall
   2. Step 2: Activate Your Pelvic Floor
   3. Step 3: Pull Your Abs In
   4. Step 4: Breathe Deeply
4. Tips for Engaging Your Core When Running
5. FAQs
6. Pros and Cons of Engaging Your Core When Running

What is the Core?

The core is made up of muscles in the abdomen, back, hips, and pelvis. These muscles work together to support the spine, maintain good posture, and transfer force between the upper and lower body. Engaging your core means activating these muscles to stabilize your spine and pelvis.

Why Engage Your Core When Running?

Engaging your core while running can help improve your running form, reduce the risk of injury, and increase your overall performance. When you engage your core, you stabilize your spine and pelvis, which helps maintain good posture and reduces the risk of lower back pain. Engaging your core can also help you breathe more efficiently and transfer force between your upper and lower body, which can improve your running speed and endurance.

How to Engage Your Core When Running

Here are the steps to engage your core when running:

Step 1: Stand Tall

Stand tall with your feet hip-width apart and your shoulders relaxed. Imagine a string attached to the crown of your head pulling you up towards the sky. This will help align your spine and pelvis.

Step 2: Activate Your Pelvic Floor

Activate your pelvic floor muscles by imagining you are stopping the flow of urine midstream. This will help stabilize your pelvis and support your lower back.

Step 3: Pull Your Abs In

Pull your abs in towards your spine, as if you are zipping up a tight pair of pants. This will help engage your deep core muscles and stabilize your spine.

Step 4: Breathe Deeply

Breathe deeply and evenly, filling your lungs with air. Avoid shallow breathing, which can cause tension in your neck and shoulders.

Tips for Engaging Your Core When Running

Here are some tips to help you engage your core when running:

• Start with short intervals of core engagement and gradually build up to longer periods.
• Focus on maintaining good posture throughout your run.
• Practice engaging your core during other activities, such as sitting at your desk or doing household chores.
• Avoid over-engaging your core, which can lead to fatigue and poor performance.

FAQs

Q: How often should I engage my core when running?

A: You should aim to engage your core throughout your entire run. However, start with short intervals of core engagement and gradually build up to longer periods.

Q: Can engaging my core while running help reduce the risk of injury?

A: Yes, engaging your core can help stabilize your spine and pelvis, which can reduce the risk of lower back pain and other injuries.

Pros and Cons of Engaging Your Core When Running

Pros:

• Improves running form
• Reduces the risk of injury
• Increases overall performance

Cons:

• May cause fatigue if over-engaged
• Requires practice and focus

Engaging your core when running is a simple but effective way to improve your running form, reduce the risk of injury, and increase your overall performance. By following the steps outlined in this article and practicing regularly, you can make core engagement a natural part of your running routine.