Why is Core Strength Important?

By Maggi Buckler

The first step in understanding why the core is important to us as runners and walkers is understanding what the core is -- many think first of the abs, and the coveted “six pack” look. But the six basic muscles that comprise the abdominal muscles are only one set of a much larger series of interconnected muscles that we depend upon for our posture and stability during upright movement.

The larger picture involves all the muscles that connect to our spine, shoulder girdle and pelvis. Picture the spine as a radio antenna, supported by cables running out to the ground in all directions. If we focus on the six abdominal muscles (which act as spinal flexors, bending the spine forward when contracted), and ignore the muscles that run down the back to either side of our spines (the erector spinae), then the tower will be destabilized, leaning forward. If we ignore the large muscle groups like the glutes, the tower has no foundation and cannot remain stable.

Why does that matter?

When you move, the muscles of your torso are either acting to stabilize your body during the movement, or actively contracting to provide the power for the movement. These muscles are responsible for the transfer of force between the upper and lower halves of our bodies; when your foot hits the ground, a strong core keeps your torso stable, preventing the bleed-off of energy that occurs when your torso wobbles during movement.

Consider that, while running, your foot hits the ground approximately 150 times per minute -- and the body must be stabilized appropriately for that minute point of contact every single time -- and you will understand the value of a strong core. From hip flexors to glutes, abs to lower back, to the erector spinae and trapezius muscles that anchor our shoulders, the interactions between these complexes of muscles provides protection and stability to the spine, and shapes each step we take. A strong core will aid your running or walking stride, allowing you to get the most distance out of the energy you spend.

Up next: engaging the core, an activity you can do anywhere, anytime-- whether you’re standing, laying down or sitting. This simple movement will prepare you for more challenging core exercises, as well as assist with proper form during other movements, such as walking, running, weight-lifting, swimming or just about any other type of movement. Keep an eye on our Facebook group and the discussion board for tips!