Running Resources

Run Efficiently: Build and Use a Strong Core

If you’re looking to run more efficiently and prevent injuries, try these tips from Danny Dreyer, founder and creator of ChiRunning in San Rafael, California, and author of ChiRunning®: A Revolutionary Approach to Effortless, Injury-Free Running.

1. Focus on Form First. 
   To run better, you need to first focus on improving your form; then you can improve your distance and speed.  Once you improve your form, you can concentrate on holding proper form over a given distance. Only then can you work to safely run faster. Realize, too, that any adjustments to your running form should happen over a period of time.
   
   
2. Maintain a Strong Core While Moving.
   An important part of ChiRunning involves using a strong core while running. Most people have an anterior pelvic tilt (meaning your pelvis tilts forward, increasing the curve at your low back); this causes form problems. Try to hold your pelvis level and then maintain it in that position while walking and running. Strengthen the muscles in your lower abdominal area (the muscles between your belly buttons and pubic bones), while keeping your gluteal muscles relaxed; this will assist you in keeping the pelvis level.  Consider trying pilates or other core/functional training for the greatest benefit.
   
   
3. Lean Slightly Forward
   If you can lean slightly forward from the ankles, (about an inch forward of vertical), you will become more efficient and likely prevent injuries; do NOT lean from the waist or the neck. Practice by standing about 8 inches away from a wall, holding your pelvis level, relaxing your ankles and then leaning slightly forward. If you don’t relax their ankles, you’ll overwork your shins and calf muscles which can cause injuries. If you can use the lean to fall forward when running rather than pushing forward, you will take some work off the relatively small muscles of the toes and feet.

Source:  IDEA Fit Tips & News, September 2005.