8-2... sqrt(12*(1+1+1))... 3!... or whatever mathematical expression you like to use to get to 6. But, this post is not about my previous unfamilliarty with ten-codes, but rather 6-packs for runners.
I love how the article starts... arms flailing, head tipped completely to the right, gasping... yup, that's what I picture when I'm running hard... definitely not the picture-perfect form of Sharlane Flanagan! So, how does she do it? Among other things - core strength... but not the sit-ups and back extensions that we normally think about. Rather, this bronze medalist concentrates on "integrated movement". Traditional exercises subject the spine to excessive compressive and shearing forces, which can result in injury, and do little to actually improve the main function of your core muscles (i.e., prevent torso rotation). Integrated movement exercises focus on strengthening all of your core and developing effective communication between your nervous system and muscles. In order to do this, the article suggests practicing "abdominal bracing". This involves co-activating the muscles around the spine to teach the body how to quickly achieve stabilization. To practice this, pretend like you're about to be punched in the stomach (this should activate your muscles), but continue breathing. The following exercises also help:
For runners, it's also important to keep "core endurance" in mind versus "core strength". And, make sure you maintain the natural curve in your lower back when performing the above exercises.
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