Core stability

1. Core stability Endurance initiative

7. Posture • Pelvis in neutral • Back with a slight curve • Trunk tall

8. What changes? • Fatigue • Downhill • Overpronation • Old shoes • Overstriding • Tight muscles • Gluts and hip flexors

9. What can we do? • Correct training • Correct footwear • Stretching especially hip flexors • Strengthening gluts and core • Foam rolling tight areas

10. Thomas test • To stretch the hip flexors and quads • These pull on the lower back and cause increased extension • Pull the hip into flexion and change the efficiency of the gluts • Overworked in runners and the key to releasing the lower back • Steeplechase pit!

11. Thomas stretch This is a more advanced version of the hip flexor stretch, which also stretches the quadriceps and ITB. You'll need a surface about mid-thigh height. The kitchen table is normally a good bet! Starting postion: Stand with your buttocks resting against a table or use the steeplechase pit at your local track. Exercise: Pull one knee to your chest and slowly lie back onto the table, keeping the knee pulled into your chest. If you take a look at the stretching leg, it should be in line with or below the level of the table. If it is higher than that, this indicates tightness in your hip flexors. If, when you bend the leg, the thigh rises up, this indicates tightness in the quads, specifically the rectus femoris, Allow the stretching leg to hang off the table, gently pressing the knee downwards without letting the back arch. If possible, get someone to push down gently on the top of the knee. If you have a helper, you can also try a PNF stretch technique called contract and relax, where you push your thigh up against their hand for five seconds and then relax, which should enable you to increase the stretch. To stretch the quadriceps, the heel needs to go back towards the buttock. Get your helper to hold your knee in place and manually bring your heel backwards. Remember, this stretch should not cause pain - just tolerable discomfort.

12. Gluteals • Stabilise the pelvis when on one leg • Work horse stability muscles • Backward walking • Crab walks • One leg drills • One leg squats • Bridging

13. Bridging • Purpose: An essential exercse for runners, this prevents 'sitting' on the pelvis when running. • Starting position: Lie on your back with knees bent and arms resting on the mat, palms facing down. • Exercise: Slowly curl the spine up off the floor, starting at the tailbone, until the body forms a straight line from the shoulders to the knees. Hold for 5 seconds, building up to 10 seconds. Repeat 10 times. • To progress: Perform the exercise as above, but once the pelvis is lifted, straighten each leg alternately, keeping the pelvis level.

14. Foam roller • Gluteals • Tensor fascia lata (TFL) • Iliotibialband (ITB)

15. Core what is it? • The bit in the middle that holds us together • Keeps the trunk and pelvis stable • Allows the prime movers ie hamstrings to be free and work on speed and power • Base of our strength

16. How do we train it? • Switch the core muscles on • All fit athletes, muscles just need to be told to work • Neuromuscular pathways open • Endurance so long slow reps

17. What do we need? • Time • Space • Add weights, cliniband, bosuball, medicine ball, gymball • Start simple easy to cheat!

18. Exercises • Setting • Bridging • Knee lift • Plank • Side plank • Hurdle step • Arabesque • Squat • rotations