How to Train the "Core Strength" in Trail Running
2022-10-23 11:05:25
The changeable terrain, the annoying climb, the declining grind, and the change of the ground to the errand of the people who walked are precisely because of these features, which make the cross-country race a fascinating experience.
Many road runners are invincible on the flat ground, facing the cross-country track may be a bit powerless, and sometimes they will gnash their teeth and retreat. Compared with road running, cross-country running requires more physical endurance, agility and responsiveness. Therefore, cross-country running is not only indispensable for leg strength training, but also core strength is a required course we need. It allows you to run faster and longer with no pain.
What is the core force
The core strength is the essential force of the body's core muscles to maintain the movement. It can maintain the balance and stability of the body while maintaining the durability and endurance of the movement. In a narrow sense, the 29 muscles included in the lumbar-pelvic-hip joint are located in the core of the human body and these constitute the core muscles of the body. They mainly include muscle groups such as rectus abdominis, abdominal obliques, lower back muscles, and erector spinae. They play a role in stabilizing, transmitting, and reducing force in human body movements.
However, the core strength is not limited to this. The fitness instructor Kimberly Johnson points out that “the core ability of the body actually includes two aspects: the externally-dominated anterior deltoid, abdominal and latissimus dorsi; the internal abdominal wall, iliopsoas and basin The balance of the bottom muscles is the secret to maintaining athletic stability, motivation and endurance.†We should not simply evaluate the training effect of the core muscles from the six-pack muscle surface. We must also consider other factors. From a broader perspective, the entire torso from the shoulder joint to the hip can be called the core.
The Role of Core Forces in Trail Running
The King of Horses, Scott Jurek, mentioned in his autobiography “Vegetables, Running, and Practice†that a first-class player met in the Badwater Supermarathon, and the second half of the body was biased to the side due to lack of strength. competition is over.
The power here mainly refers to the core strength. Due to the weakness of the lower abdominal muscles and the lower back muscles, it is not possible to keep the trunk straight and therefore the body tilts to one side. Raising the core strength can effectively keep the body in a stable balance for a long period of time and control the body's running posture, which can avoid many unnecessary injuries.
In cross-country, it will inevitably encounter many limitations such as acceleration and deceleration, ups and downs, and turning. The improvement of core strength can effectively provide back support and maintain the continuity of upper and lower body movements; it also helps you to climb uphill more with hip muscle strength. Stable and powerful, the hip muscles on the downhill can effectively reduce the impact on the knee. In addition to the long-distance cross-country race, the core strength can also make your stamina improve significantly.
Cross-country running and road running at core strength differences
Relatively speaking, the road running is very important to maintain the stability of the running posture, that is not tilted, bent, hips, etc., targeted core strength training such as supine is mainly to maintain the stability of the trunk, and this only involves the waist and abdomen shallow Layer muscles such as rectus abdominis. The flat plate support added to make up for such shortcomings involves the training of the deep waist muscles, but this static exercise is not comprehensive enough and does not take into account the coordination and balance needed for off-roading.
Cross-country running is also focused on the shaping of the stability of the core forces, which is of great benefit in maintaining stability of the pelvic spine, and provides good support for the force displacement during running. Some dynamic plate support exercise can exercise to the deep waist muscles, so cross-country running to consider both the core strength and core strength stability, and even slightly emphasis on stability enhancement.
As far as coordination and tolerance are concerned, core strength training requirements are more stringent and demanding. Therefore, in addition to the upper and lower back muscles, upper limbs, cervical spine, and spine, they should also be added to core strength training, even knees, ankles, etc. Some "non-critical" parts are also the cornerstone of core strength.
How to train core forces
In addition to normal running training, you can consider doing some simple core strength training exercises while stretching and recovering at the end of each training session. The following 9 basic moves, combined with waist and abdominal muscles and other muscle training, are simple and efficient.
Push-ups | Arms, chest, shoulders, waist
Place both hands on the chest and shoulder width. Eyes look flat, waist parallel to the ground. To reach the top of the arm to fully stretch. Different forms of push-ups can be made by changing the position of the arms to stimulate different muscle groups, but keep the trunk straight.
Supine | Hip Flexor, Waist
Lying on his back in a supine position, keeping his hands balanced forward, his legs lifted, his knees slightly bent upwards, and his buttocks support stays static. This action is similar to the abdominal and supine legs and can be combined to practice.
Arch Bridge | Gluteal Muscle, Hind Legs, Lower Back
Supine, knees bent at 90 degrees, feet on the ground. Raise your hips and back until your body is in a straight line from shoulder to knee. When the hips are lifted, one leg stretches for 10 seconds to support the other leg.
Note: The back of the brain, shoulders, feet support, do not oppress the cervical spine.
Tablet Support | Hands, Shoulders, Chest, Lower Back, Abdominal Muscle, Quadriceps
The front arms support the body, and the elbows align with the shoulders; both knees and feet are close together. Make sure the body is in a straight line from head to toe. Pay attention to abdomen, do not let the waist, hips down.
Plate Support Legs | Abdominal obliques
Support your body with both hands, shoulder width, one foot flexed to the chest, tense feet tense, and then switch the other foot.
Superman | Abdominal Transverse Abdominal (Deep Abdominal), Spine Abdominal (Lower Back)
Prone and lift your head, arms, and legs as far away as possible from the ground for 10 seconds.
One foot squat | Balance, quadriceps, ankle
Slowly squat down, bend your hips and your right knee until your right thigh is parallel to the floor, your upper body leans forward, your shoulders over your knees. During the action, the left foot should always be in the air, the right knee cannot exceed the toes of the right foot, and the back is always straight.
Rest on the wall | gluteal muscles, rope tendons, calf muscles, quadriceps
Backs on the wall, feet apart, shoulder width, gradually extending forward, and forming a certain distance between the body's center of gravity, so that the lower leg perpendicular to the ground. The angle between the thigh and calf is maintained at 90 degrees. Keep your upper body upright.
One-legged left and right jump | Stability, ankle, knee
Stand on one foot, lift the other foot, and jump about 10-20 times around the body as the axis. Each time the front foot lands, then switch the other foot. To increase the difficulty can also increase the jumping speed
In the end, through some static and dynamic exercises to exercise the core strength, what the track runners are pursuing is to harvest proprioception. In the movement, the spatial orientation is directed by the internal stimuli of the body itself. This proprioception is due to the corresponding muscle, joint, and tendon that the ear and eye receive when receiving external signals. This is precisely the reason for grasping the internal and external muscle balance in core strength training.
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