An emphasis is always placed on core exercises will be on abdominals over any type of exercise when it comes to training runners. Unfortunately little attention is paid to the low back, glutes, or hip flexors. Without strong glutes and a low back that can support ones self properly. The hamstrings will not be able to generate enough force / power even though you might place particular attention to strengthen these three muscles.
A key when training or working out in any sport is that any one muscle is only as strong as the weakest link in the entire kinetic chain. The kinetic chain being a term used by most sports medicine and exercise science professionals to describe a sequence or a chain of events. In this case multiple muscles engaging to complete motion of the skeletal system.
When you look at running. A simple exercise that most individuals are born able to complete. Yet from a biomechanical standpoint all the levers (A lever is a simple machine used to reduce the amount of effort it would take to lift a load or reduce the amount of effort needed to do work.) in the body must act in unison to be able to make the human body propel itself forward. If you do not have a strong low back to act as an fixum putnam or fixed position one would not be able to generate enough force to complete most tasks in space.
Proper movement of the pelvis in particular is critical in the gait cycle. A misalignment of the pelvis due to muscle imbalances between the abdominals and the low back can cause a huge reduction in a runners performance independent of cardio fitness level.
A low back exercise to ensure that your low back muscles (posterior abdominals) limiting pelvic tilt and creating proper pelvis rotation is a Back Extension Press-up. I want to make sure that you do not confuse this with a normal push-up. In yoga it is referred to as a Cobra Push-up.
The primary muscles that will be involved in this exercise is the errector spianae group and gluteus maximus.
The secondary muscles that will plat a part in this exercise is hamstrings, rectus abdominis, external obliques, and internal obliques
To perform this exercise follow the following steps:
1. Lie face down on the ground with arms in the push-up position and legs outstretched. (maintain a rigid body in a straight line)
2. Press up with the arms only until the torso is off the ground. Hold this position for 10-15 seconds, maintaining normal breathing throughout
3. Lower arms, bending at the elbows, and return to the original position.
For more information about this exercise, or other stretches and exercises please visit bloomington il chiropractor