Core: The Hidden Engine to Enhance Your Sports Performance

The Importance of the Core in Athletic Performance
Core: The Hidden Engine to Enhance Your Sports Performance
Article ·
Surely you've wondered if the effort of working on your abs has an impact beyond aesthetics. While a "six-pack" can be motivating, the core plays a fundamental role in athletic performance, especially in sports like running. Let's unravel why training it is crucial for improvement.

What is the core and why is it so important?

The core includes the muscles of the abdomen, lower back, and, to a lesser extent, the glutes. These areas form the central base of our body, acting as stabilizers in every movement we make. Although it’s often not the first thing we think of when training for a specific sport, a strong core has an indirect but crucial impact on our performance, especially in endurance sports.

Core and running: an inseparable relationship

In the case of running, the primary technical motion is the stride. During this action, arms and legs work in harmony to move forward as efficiently as possible. But what ensures that these movements are stable, linear, and efficient? Exactly: the core muscles.

A well-developed core allows us to:

  1. Advance in a stable and linear manner
    We avoid lateral oscillations or unnecessary movements that cause us to lose energy. This is especially important in long-distance sports, where energy efficiency is key.

  2. Improve running technique
    With a strong core, we better control the movement of arms and legs, achieving a cleaner and more fluid biomechanics.

  3. Prevent injuries
    With greater stability and control, we reduce the risk of imbalances and bad movement habits that can lead to injuries in the lower body.

How does a strong core influence energy efficiency?

In sports like running, every unnecessary trunk oscillation involves additional energy expenditure. With a strengthened core, we move more economically, minimizing the effort needed to maintain body control. Over long distances, this efficiency translates into better performance and less fatigue.

Think of a runner with a weak core: with each stride, their trunk oscillates, destabilizing the movement and forcing their muscles to work extra to stabilize. Now imagine a runner with a strong core: their body moves forward like an arrow, unstoppable and light. The difference may seem subtle, but in terms of performance, it's huge.

Training the core: small investments, great results

The good news is that you don't need to spend endless hours to strengthen the core. Including specific exercises regularly in your routine can make a big difference. Some effective examples for runners are:

  • Plank (and its variations)
    Strengthens the entire core, helping improve trunk stability.
  • Glute bridge
    Works the glutes and lower back, essential for a powerful stride.
  • Bird-dog
    Improves balance and coordination between the upper and lower body.
  • Rotations with med ball or resistance bands
    Reinforces oblique muscles, improving movement control.
Conclusion

Core training is one of those details that make a difference in athletic performance. Although often overlooked, having a strong and stable trunk allows us to move efficiently, improve technique, prevent injuries, and optimize energy expenditure. In long-distance sports, this foundational work is practically unavoidable.

Remember, it's not just about aesthetics; it's about building a solid foundation to be a stronger, more efficient, and resilient athlete. Are you ready to move forward like an arrow? Start working on your core and feel the difference in your performance!
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