Out next week in Trail Run Mag - get your copy here  and then read on…

In trailrunning, the challenging varied surface, mix of up- and downhill and frequent directional changes require athletes to have a strong core, limber spine, good balance and active stabilising muscles. Yes, you can train all of the above by just running more but without a good maintenance routine for your body, you may be setting yourself up for problems down the track. Muscular imbalances, compensation and tightness in your body can lead to fatigue, pain and injuries. About time you gave some mobilising exercises, a strong core routine and releasing stretches a go.

Meet Sol Walkling, Pilates and yoga instructor and long distance triathlete, who started her own journey into a regular Pilates and yoga routine when an injury stopped her from running. Sol says regular Pilates core and mobilising exercises can help you run for longer and with more fluidity and agility. Check out her top five core exercises for trail runners.

1:

The Caterpillar

Aim: Give your spine mobility and strengthen your core, while increasing lower back and hammy flexibility. Important for stride length and general core conditioning.

How it works:

• Mobilises spine
• Strengthens core
• Stretches hamstrings and calves
• Creates flow

Starting position:

Lie on back with arms stretched over head. Flexed feet in line with pelvis. Core engaged (a drawing up and in sensation without bracing). Shoulderblades flat and steady against back.

Inhale: Nod chin and lift head off floor, lift arms to sky.

Exhale: Slowly roll spine off floor, one vertebrae at a time and reach hands to feet (or past if flexible). Keep core drawing back and in, shoulders relaxed, chin tucked.

Inhale: Stack spine up to sky moving from core. Lift arms simultaneously but keep neck and shoulders relaxed.

Exhale: Roll back onto floor. Keep core engaged, neck and shoulders relaxed.

2:

Climb A Tree

Aim: Ease out lower back and legs while stretching lateral leg and increasing spine’s rotation. Important for twisting movements, side stepping, ducking and weaving

How it works:

• Mobilises spine
• Rotates spine
• Strengthens core
• Stretches hamstrings, calves and lateral leg muscles
• Open chest

Starting position:

Lie on back with left knee hugged into chest, right foot flexed and right leg anchored to floor. Both sides of waist same length, core engaged, shoulders relaxed.

Inhale: Straighten left leg to sky, place hands around ankle or calf (where you can reach) and nod head.

Exhale: Slowly roll head and spine off floor, walking your hands up the leg (move leg away from you if hammies or lower back are tight), keep core engaged and use core muscles to lift, not arms. Shoulders stay relaxed.

Inhale: Hit long line with spine, draw leg close and broaden collarbones.

Exhale: Roll back onto floor walking hands down leg and drawing knee into chest. Keep core engaged, neck and shoulders relaxed.

Repeat three times one side then, on fourth rep, stay upright, bring opposite hand to outside of flexed left foot. With engaged core and straight spine, twist to left bringing outstretched left arm behind. Long lines through both legs and arms if possible. Hold for a few breaths. TO MODIFY, place left foot on floor and use left knee to press right hand against as you twist.

To finish cartwheel left arm up to sky and to feet lowered onto floor. Forward hamstring stretch, lengthen spine back up and then roll back down drawing right knee into chest.

Repeat on other side.

3:

Cross Reach aka The Superman

Aim: Open front body and create a long, limber spine. Important for uphill runs where you want to keep tall and open to bring more oxygen to muscles and stay at ease rather than hunching over. The exercise also helps to stabilise single-sided and across the body, helping with uneven surfaces and side stepping.

How it works:

• Mobilise spine, hips and shoulders
• Strengthen core
• Stretch hipflexors
• Creates flow

Starting position:

Table top kneeling – hands under shoulders, knees under hips. Shoulderblades flat and steady against back. Lower back with neutral “dip”, core active. Wrist creases parallel to the front of the mat.

Inhale: Lift right arm and left leg simultaneously. Keep core stable.

Exhale: Draw right armd to left knee, tuck head and tailbone under and curve spine up to sky. (TO MODIFY: catstretch position with both knees and hands on floor.)

Inhale: Lift right arm and left leg simultaneously. Find long line through spine.

Exhale: Set hand and knee on floor.

Repeat on other side.

4:

Leg Pull Front

Aim: Strengthens legs and core in long line. Important to create a long stride with steady hips and greater force on push-off.

How it works:

• Open front body (hip flexors, chest)
• Strengthen backbody
• Creates stability in core and upper body against movement

Starting position:

Seated, legs gently pressed together and stretched out to toes. Hands a foot’s width behind and palms down, fingers splayed and turned out. Core long and engaged, leaning back and gently drawing tips of shoulderblades down back.

Exhale: Squeeze buttocks and lift pelvis up to long line from head to toes.

Inhale: Lift right leg. Keep core stable.

Exhale: Slowly lower.

Repeat on other side.

Lower slowly when finished.

TO MODIFY: Work with reverse table top position. Feet under knees, 90 degree bend shoulder and knees. Either just hold or lift lower bent leg.

5:

Side Kick Kneeling

Aim: Creates strength in leg (in particular lateral aspect) through full range of forward and backward motion while balancing and core stabilising. Important for all aspects of trailrunning.

How it works:

• Core stability
• Strengthen lateral aspect of leg
• Strengthen shoulder stability
• Full body control

Starting position:

Kneeling, right thigh vertical, left leg long and out to side, foot parallel to body and pressed into floor. Right body hinging to right, right hand on floor underneath shoulder. Fingers splayed. Left arm reaching to sky. Shoulderblades back and down, pit of belly flat, ribcage drawing down.

Exhale: Squeeze buttocks and lift left leg (in line with hip if able).

Inhale: Flex foot and draw left leg forwards, double kick with leg straight, core steady, heel pushing.

Exhale: Point foot and draw behind body. Leg straight, core active. NO tilting of pelvis!

Repeat.

Repeat on other side.

Lower slowly when finished.

TO MODIFY: Top arm can be on hip. TO MODIFY further: Lie on side with hand supporting head, elbow in line with body and move leg from here.