How to use your core:
- Stand tall. Get into your best posture before running. Reach to the sky with the crown of your head to lengthen your spine. Drop your chin, and relax your shoulders. Don't sink into your lower back, or bend at the waist.
- Keep your pelvis level. Engage your lower abs and lift your pelvis up slightly. This strengthens your core and prevents you from arching your lower back. Be sure not to lift your pelvis too much, as this will cause you to tighten your glutes and restrict your leg swing.
- Practice this simple exercise: Stand against a wall and try to press your lower back into it. Watch what happens to your pelvis. You have to engage your lower abs in a vertical "crunch" movement. Remember that feeling, and try to maintain it as you run.
- Fall into your run. With your posture aligned and core engaged, lean forward from your ankles and start your run. Keep your core engaged, and lean forward about an inch more. Relax your legs as much as possible. Lean a little more, and let your legs go almost limp. You should feel your speed increase. Pull back on your lean and run without engaging your core for a few seconds, then re-engage to feel the difference.
It can take our minds and bodies time to adjust when we make changes to our running form, so be patient. Just remember: sprinters use their legs for speed, but distance runners should use their legs as little as possible. The more you use your core, the stronger it will become.
More: 8 Best Core-Strengthening Exercises for Endurance Runners
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