Core Strength Training for Ultra Marathon Runners: These Exercises Will Make You More Endurable and Stable!
Introduction
Over the years of coaching, one of the most common issues I've encountered is runners experiencing various problems due to insufficient core strength during long-distance runs. I remember leading a group of runners in an ultra marathon where, by the second half, many started to suffer from lower back pain and unstable strides. Let me tell you, many have stumbled at this hurdle; inadequate core strength directly impacts performance.
I used to think the same until I read "Anatomy for Runners," which enlightened me on the importance of core strength for running. Data shows that pace and heart rate are closely related, and core stability directly affects running efficiency and endurance. Honestly, neglecting this can significantly reduce both the joy and performance of running.
This brings to mind a profound insight from "Born to Run": "Running is a human instinct, but to run well, you need scientific training." The book discusses how the Tarahumara tribe runners maintain powerful core strength through natural training methods, enabling them to excel in long-distance running.
Core Content
1. Definition and Importance of Core Strength
Core strength isn't just about abs; it encompasses the entire trunk's muscle groups, from the chest to the hips. These muscles are crucial for running, providing stability and power. According to exercise physiology, we should view core strength as the "engine" of running, not only powering movement but also stabilizing the body and reducing energy waste.
I often tell my team that core strength acts like a "stabilizer" for running. During long runs, insufficient core strength leads to body sway, increasing unnecessary energy expenditure and reducing efficiency. I recall one training session where I noticed a runner with an unstable stride. After analysis, it was clear his core strength was lacking. Through targeted training, his stride stability improved significantly, and his pace increased noticeably.
2. Basic Core Strength Exercises
Pilates: Pilates is an effective method for core strength training, focusing on control, precision, and fluidity of movement. For example, I incorporate the "Hundred" into training, which not only works the abs but also enhances breath control.
Plank: The plank is a classic core exercise, engaging the entire core, including abs, back, and glutes. I often tell my runners that the plank is the "foundation" of running, helping maintain body stability. I remember training a beginner who could only hold a plank for 30 seconds initially, but after consistent practice, he could easily hold it for 3 minutes, significantly improving his running stability.
Russian Twist: This exercise targets the obliques and lower back, enhancing rotational strength. In running, body rotation is inevitable, and strong obliques help control this rotation, reducing unnecessary energy loss.
3. Advanced Core Strength Exercises
Suspension Training: Using equipment like TRX increases the challenge for core strength. Suspension training mimics the instability experienced during running, training core muscles for responsiveness and stability. I've added "Mountain Climbers" on TRX, which not only works the core but also boosts cardiovascular fitness.
Single-Leg Stance: This exercise trains core balance, simulating the single-leg support phase of running. I remember incorporating single-leg stance exercises into training; initially, many found it tough, but over time, their running became more stable, and their pace improved.
4. Considerations for Core Strength Training

Progressive Overload: Core training should be gradual. I once had a beginner attempt advanced moves too soon, resulting in a lower back strain. I always emphasize to my team the importance of progressing slowly.

Correct Form: The quality of movement is more important than quantity. Incorrect form can lead to ineffective training or injury. I focus on ensuring correct execution of each exercise.

Breathing Control: Core exercises should be synchronized with breathing to maintain stability. I recall a runner whose plank was unstable due to irregular breathing; once corrected, his form improved significantly.


Practical Guidance
Detailed Training Methods

Pilates: Aim for 2-3 sessions per week, each lasting 30-45 minutes. Start with basic moves and gradually increase difficulty.
Plank: Daily plank sessions, starting from 30 seconds, progressively increasing to over 3 minutes.
Russian Twist: 2-3 times a week, 3 sets of 15-20 reps each.
Suspension Training: 1-2 sessions weekly, 30-45 minutes each, adjusting exercises based on ability.
Single-Leg Stance: Daily practice, starting at 10 seconds, increasing to over 1 minute.

Solutions to Common Problems

Lower Back Pain: If you experience back pain, it might be due to incorrect form or insufficient core strength. Adjust your exercises, reduce intensity, and gradually build core strength.
Unstable Movements: If movements are unstable, check your breathing and core strength. Maintain a steady breathing rhythm and progressively increase core training intensity.

Advanced Training Suggestions

Add Weight: Incorporate weights into core exercises, like wearing a weighted vest during planks, to further enhance muscle strength.
Dynamic Balance Training: Include dynamic balance exercises, like arm swings or body rotations during single-leg stances, to improve core responsiveness.

Reminders

Avoid Overtraining: Core training should be moderate to prevent fatigue or injury.
Combine with Other Training: Integrate core training with running, strength, and other training methods for a comprehensive plan.

Advanced Content
Training Methods for Elite Athletes
For elite ultra marathoners, core training focuses not just on strength but also endurance and responsiveness. I've incorporated high-intensity interval training (HIIT) planks to boost core endurance.
My Unique Training Philosophy
My training philosophy is "Scientific Training, Progressive Overload." Using data analysis and scientific principles to guide training ensures each exercise has a scientific basis. I once used heart rate monitors to adjust training intensity based on real-time data, with remarkable results.
New Training Methods
Recently, I've explored "Functional Training," which closely mimics running movements, enhancing the practical application of core strength. For instance, I've added the "Pallof Press," which simulates body rotation during running, improving core stability.
Future Development Suggestions
In the future, runners should consider cross-training like yoga or Pilates, which can enhance core strength from different angles. Also, exploring natural training methods as described in "Born to Run" can help maintain body balance and stability.
Conclusion
As an experienced coach, I urge you to prioritize core strength in your running training. Core strength is the foundation of running, enhancing efficiency and reducing injury risk. Remember, the Tarahumara runners in "Born to Run" maintained powerful core strength through natural training, excelling in long-distance running.
Persist in training, progress gradually, and train scientifically. Your running performance will surely improve. To conclude, let's remember a quote from "Born to Run": "Running is a human instinct, but to run well, you need scientific training." Let's continue to progress on our running journey together!