Spring is fast approaching, and we runners are gearing up for the new season. We want to run strong, whatever that means for each of us as individual runners with individual goals

Runners of all speeds and distances know, or at least have heard, that they should do cross and strength training to support, and even improve, their running and to avoid injuries. Yet it is also true that the best way to become a better, stronger runner is simply to run. What about a cross and strength training routine that is specifically tailored to the demands placed on a runner's body? Core conditioning is a perfect solution. "Core conditioning" has become a buzz phrase in the fitness world. But what does it mean? How does it work? And how can you, the runner, use it to become stronger, leaner, and faster?

What is Core Conditioning? The "core" is the physical base upon which our running, and all movement, relies. Core conditioning is a workout technique that focuses, as the term suggests, on the core of the body. Technical language that defines this region of the body abounds. But, simply put, the core is the foundation on which your body moves. Basically, it includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-conditioning program will condition the body to perform many activities. Core conditioning trains the body to stabilize, control, and produce force in a three-dimensional environment-reality-the way you use your body for the tasks of daily life. Much strength training done in a gym is derived from bodybuilding. Runners will not complement their running by training like a bodybuilder. While the art of bodybuilding requires a tremendous amount of focus, determination, and dedication, it is not the proper training technique for a runner. Runners don't want the bulk and added weight of big, sculpted muscles.

While core conditioning, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core conditioning can be specifically tailored to a runner's cross and strength training demands.

Why is Core Conditioning Important for Runners? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

You, the runner, can use core conditioning to give your body a solid foundation, giving your legs more strength and, consequently, increasing your running efficiency. The more strength the muscles connected to the pelvis-including the hip flexors, abdominals, internal and external obliques, and spinal erectors-have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in concert. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners.

Runners should add some core conditioning to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core. The question is which exercises to select and how to use them in order to receive the greatest benefit.

Some Keys to Consider
1. Don't just lie on the floor and do crunches. Integrate 
your core region with your legs. (See exercises 1-6.)
2. Do three-dimensional movements, both loaded (holding 
weight) and unloaded (using only body weight). (See exercises 1, 
5, and 6.)
3. Do movements that lengthen the body, allowing the 
abdominals to stretch while they are strengthened. (See 
exercises 1-4.)

A Core Workout for Runners
This routine takes around 15 minutes, and you need no equipment:

Arm/Leg Extension:

1. On hands and knees, focus on drawing your belly button into the spine (the "draw-in maneuver"), raise the right arm and extend the left leg straight back; straighten the leg by squeezing your glute and thigh at the same time. Alternate right arm/left leg and left arm/right leg for a total of 12 reps (six each side). Complete two sets.

Prone Hover:

1. On elbows and toes, keeping elbows directly under shoulders, focus on squeezing your abs, glutes, and thighs together. Try to get your hips in line with your shoulders-like a plank-or as close as you can. But do not let your hips drop below that plane. Hold for 10-15 seconds. Complete three to four sets.

Lateral Hover:

1. Lie on your side with elbow directly under shoulder and legs straight, push top hip up toward the ceiling while squeezing glutes, thighs, and abs. Hold for 10 seconds. Complete three sets on each side.

Hip Bridge:

1. Lying on back, looking up at the ceiling, with knees bent and feet on the ground, keep abs tight, push heels into the floor and pull toes up to the shin, press hips up to ceiling while squeezing your glutes, so only heels and shoulders are on the ground. Complete one set of 12 reps on both legs, then progress to two sets of 12 reps on one leg at a time, with the other leg off the ground and straightened.

Single Leg Balance with Lateral Step:

1. Stand with feet hip-width apart. Start on the right leg; step over to left. Lift your right foot off the ground. Maintain balance and hold for five seconds. Step back to the right and lift the left foot off the ground. Repeat for six to eight reps on each leg.

One-Legged Squat with Rotation:

1. Balance on left leg, place left hand on your hip, squat down on left leg, pushing tailbone toward wall behind you while reaching for left foot with right hand, and then straighten leg. It is not necessary to actually touch the foot. You can use the opposite leg for balance by pushing it out behind you, but keep your abs tight. Complete two sets of six to eight reps on each leg.

This routine will make you a stronger, leaner, faster runner - no matter where you are starting from or what your goals are. A stronger core will support not only your running, but also all the other physical activities you tackle every day.

Additional Resources and Equipment

Online:

www.coreperformance.com
www.humankinetics.com
www.performbetter.com
www.power- systems.com

In Print:
Functional Training for Sports by Mike Boyle
Athletic Body in Balance by Gray Cook

Pete McCall is a master trainer on the training and development team for Town Sports International, the parent company of Washington Sports Clubs. He is responsible for training the trainers and developing new exercise programs.

Caitlin Adams is an avid runner and freelance editor and writer.