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Browsing Tags core training

Core Training for Runners (FREE Webinar Replay)

February 21, 2021 · by Garrett McLaughlin

The core is an important but often poorly targeted area. It’s not that runners are neglecting the core altogether because most know it’s value… it’s just that so many are going about it the wrong way which creates limited results.

Over the years, I have seen so much emphasis on strengthening the muscles of the core with traditional exercises. This is needed to a degree, but running requires stabilization more than anything else. Therefore, a specific approach must be executed to actually build the core in a way which translates to better running performance and injury reduction.

Recently, I held a FREE 60-minute webinar on the topic of core training for runners. It’s my hope that you use this content to better understand the key components of core training to positively impact your running in the months and years to come. I am confident it will change your thought process on how a simple and progressive stabilization routine will allow you to run on all cylinders.

In this FREE webinar replay, what you’ll learn is…

What is the core? (5:05)
Functional requirements of running at the core (9:57)
Important training principles (14:23)
Types of core training (20:27)
The best core exercises for runners (27:14)
Q&A (54:24)

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding this content. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

3 Core Exercises That Are NOT Making You a Better Runner

December 21, 2019 · by Garrett McLaughlin

| Article written on December 21st, 2019 at 07:44am | Follow Garrett on Facebook and Instagram |

Core training is a hot topic in the running world, and for good reason. That’s because runners understand that the mid-section, or “core,” plays a vital role in maintaining form and proper mechanics throughout the running cycle. But, not everyone is targeting this area properly to see the results they are working so hard for.

Anytime you are executing a strength training or rehabilitation program, one of the key principles is specificity. Specificity can be viewed in two different ways…

Is the program specific to your individual needs, weaknesses, and imbalances?
Does the program take into consideration the specific demands of the sport/activity that you are trying to return to or improve performance in?

If you are lacking specificity in anyway, it’s not surprising why the results may be less than stellar. Therefore, I implore you to assess your current core training routine and determine what adjustments can be made for more reliable results. If you are unsure of how to make the necessary changes, this article should provide some insight into which direction to move towards.

Before we dive into the specifics, it’s important to realize that there is no such thing as a “bad exercise.” Every exercise can be beneficial depending on the person, goal, and execution. However, when it comes to running, the sport itself has a unique requirement at the spine, pelvis, and rib cage, which narrows our emphasis on the particular exercises which may be the most impactful.

Now, let’s discuss 3 core exercises that are NOT making you a better runner. And, provide recommendations on how you can improve specificity, and thus, running performance.

#1: Crunches

Crunches are the dinosaur core exercise in the strength training world. They’ve been around for years and years, and their effectiveness is heavily debated by many. In my opinion, this is a valid exercise to improve strength of the abdominals and anterior core musculature. But, if we think about the principle of specificity, it does not train a movement which you would utilize while running.

Rather than strengthening the abdominals with Crunches, let’s change our approach to still target this area but while promoting stability at the spine, pelvis, and rib cage. The best exercise which does that is called the Dead Bug.

The Dead Bug is an entry level anti-extension core stability exercise. In contrast to the Crunch, the Dead Bug uses the same musculature to fire and prevent extension of the spine. This action is vital while running as it limits excessive anterior pelvic tilt, stabilizes the spine, and positions the rib cage to promote good use of the diaphragm and respiratory system.

To learn more about the Crunch vs. Dead Bug, watch this video…

#2: Standing Lateral Flexion (Side Bends)

I completely understand the desire to complete the Standing Lateral Flexion exercise due to it’s targeted nature at the obliques and lateral core. We all want a slim waist and more defined midsection. However, while running it’s actually more efficient to prevent against this side-to-side spine motion which would greatly increase the amount of ground reaction force upon foot strike.

Of course, I’m not saying don’t target this area because it’s vital for efficient gait, as well as athletic and everyday movements. Instead, let’s change how we are doing it to reinforce stability and control at the lateral aspect of the spine, rib cage, and pelvis. This can be accomplished with the Side Plank and it’s many variations.

The Side Plank is a staple in the strength training and rehabilitation world, and for good reason. It’s often labeled as an anti-lateral flexion core stability exercise since it directly opposes the side bending action of the spine. By improving stability and preventing this type of motion, you are able to maintain alignment of the spine, levelness of the pelvis, and more efficient mechanics at the lower extremity.

To learn more about the Standing Lateral Flexion vs. Side Plank, watch this video…

#3: Cable Trunk Rotations

Cable Trunk Rotations is a fantastic core exercise to build stability and resilience in the rotational plane. Unlike the exercises mentioned above, you actually do rotate to a small degree while running as the opposite arm and leg move in a coordinated and reciprocal way. That’s why this one falls into more of a grey area if we consider our specificity principle.

The biggest issue I usually see with strengthening through a large rotational range of motion is the minimal amount of rotation inherent to running. Instead of utilizing this full range of motion, it might be more impactful to build strength in a smaller range that better replicates running. Or, switch your Trunk Rotations for the Pallof Press!

The Pallof Press is a fantastic anti-rotation core stability exercise. That means, the same muscles which create rotation are working to prevent motion at the spine. The Pallof Press can be a good substitute for Cable Trunk Rotations to build stability and resilience to minimize excessive rotation and promote good positioning of the trunk over the lower extremity.

To learn more about Cable Trunk Rotations vs. Pallof Press, watch this video…

At the end of the day, it’s important to perform a strength training and rehabilitation program that is specific to your needs. Of course, building strength is never a bad thing and you can select endless exercises to do that. However, I tend to see runners strengthening specific muscles in isolation without improving stability at the core. Both of these are needed for long-term spine health and injury resilience, but stability will more readily carryover to efficient running mechanics.

Do you want to see better results with your running in 2020? Are you tired of under-performing or consistently struggling with injuries? Click here to learn more about the Healthy Running Program.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Why Certain Core Exercises Hurt Your Lower Back

November 25, 2018 · by Garrett McLaughlin

Article written on November 19th, 2018 at 01:46pm | Follow Garrett on Facebook and Instagram |

Does your lower back feel healthy and pain-free throughout the day but only to become very irritated with certain core exercises? Instead of jumping to conclusions, it’s important to realize two important factors:

You never have low back pain throughout your daily routine
Your back pain increases in response to specific movements

When this is the case, it’s important to take a step back and look at the bigger picture. Of course, seeking an evaluation from a trained healthcare professional can be a viable option. And, I always recommend this when dealing with pain or before getting started with an exercise program. But, if you have narrowed down the painful stimulus to specific movements, then it seems more impactful to either remove the trigger or assess technique and form while performing those movements.

The core is a complex area of the body. In the movement world we refer to this as the lumbopelvic hip complex. Therefore, it encompasses more joints and muscles than most people realize.

For decades we have been addressing this area with exercises such as sit-ups, crunches, supermans, etc. These can be beneficial to increase strength at the musculature surrounding the core. But, how much impact do they have on stability? And, do they place an unwanted amount of compressive force on the spine itself?

Instead of always strengthening these muscles in an attempt to build a healthy and resilient spine, let’s incorporate a stability component to improve control and positioning of each spinal segment. Too often do I see people performing tons of flexion, extension, and rotation-based movements without any focus on stability and joint position. Yes, this might build a killer 6-pack, but is it the best long-term strategy for spine health?

So, where do you begin? Self-assessing core stability can provide feedback into how well you are controlling the position of your spine. This isn’t how much weight you can move or repetitions on a sit-up. But rather how well you maintain neutral while the extremities move.

A simple and effective self-assessment is the legs lowering drill. I would recommend performing this with a 10-second eccentric (lower) while monitoring the position of the pelvis, spine, and rib cage. Sometimes it can be helpful to have a friend look at these areas for you to provide more accurate feedback. The video below will provide an explanation on how to properly perform this self-assessment.

Following the legs lowering self-assessment, if you notice that the lumbar spine loses it’s position into extension before the legs lower to 45 degrees, it’s important to patiently and consistently work on improving core stability. In the following video, I want to walk you through a simple exercise progression that serves as the foundation for better lumbar stability. These exercises include:

Hooklying marching
Dead bug
Overhead dead bug

If this approach to core training is new to you or you found that it was very challenging to perform these exercises with good control, it’s important to make these stability exercises a staple within your program. What’s important when it comes to improving stability is not attempting the hardest variation and struggling through with minimal success. Instead, perform the exercise that challenges you in a productive way for 4-8 weeks before moving on to the next. The goal should be quality and execution over quantity.

If you have any questions or need help troubleshooting any lower back pain as it relates to your current exercise program, please feel free to comment below or message me directly. I hope this video provided you value in some way. Thanks for reading!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

How to Create a Well-Rounded Core Training Program

August 28, 2017 · by Garrett McLaughlin

Article written on August 23rd, 2017 at 10:14am | Follow Garrett on Facebook and Instagram |

The core is complex and often misunderstood. I see this on a daily basis as I evaluate new clients and talk to them more deeply about their current exercise routine.

It’s quite easy to think about solely the abdominals when it comes to the core. They play a vital role in everyday tasks, athletics and injury prevention. Not to mention it’s a goal of most people to get “more cut” or 6-pack abs. But, training these muscles and overlooking the other important areas of the core is a very shortsighted approach that creates limited results.

In the following video, I talk about how the core requires attention from many different directions. From a stability standpoint, it’s important to teach the core how to prevent extension, prevent side bending, and prevent rotation. These three areas comprise a very well-rounded core stability training program when addressed properly. Let me show you exercises that will provide you with better long-term results…

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Exercise of the Month: Bird Dog

August 3, 2014 · by Garrett McLaughlin

The bird dog is a very under-utilized exercise which works the core. Now, when I say core I don’t mean solely the abdominals and obliques like during all those crunches and sit-ups people do too often. I mean the deeper inner core that stabilizes the spinal column. Muscles like the transverse abdominis, multifidi, intertransversarii group, and erector spinae group. These muscles need to be trained following any lower back injury to promote reflex stabilization and regain proper function. The bird dog is core stability exercise that relies on a stable spine and movement at the extremities. I can imagine you have seen this done in many gyms near and far, and I can safely say it is done wrong the majority of the time. Many people use this exercise to strengthen the hip extensors (gluteus maximus and hamstrings), but putting the hip through maximal hip extension will cause the lumbar spine to hyperextend as a result. When this happens we increase compression at the facet joints, pinch the interspinous ligament between the spinous processes, and actually cause instability to occur. Follow the steps below to make sure you are getting the most out of this exercise!

How to perform this exercise:

Start by placing yourself in the quadruped position (hands under shoulders, knees under hips).
Set the core by placing the lumbar spine in a neutral position. This should be when the low back is flat.
While maintaining this position, extend the opposite arm and leg away from the body (shoulder flexion/hip extension).
Return to the starting position without letting your extremities touch the ground.
Repeat for desired repetitions and then switch sides.

Notes: It’s imperative not to focus on maximal hip extension. When the extending hip travels too far we will compensate with lumbar hyperextension. If that happens the point of the exercise is defeated as we have lost core stability. Don’t worry about your limbs traveling too high when you are starting out. Keep a neutral lumbar spine and move the extremities as far as needed to challenge this position. If this exercise proves to be challenging, try regressing to the quadruped hip extension.

Garrett McLaughlin is a licensed athletic trainer, personal trainer, and certified active release techniques provider. He enjoys using all of his skills progressing clients from rehabilitation to fitness. Please contact Garrett for questions or to schedule a session.