The muscle group that’s vital for running is also the most ignored | iheartrunningau
Building strong glutes, quadriceps, hip flexors, hamstrings, and calf muscles are important for running, but there’s one muscle group we shouldn’t overlook – the pelvic floor. And particularly so, if you’re a female runner.
“The pelvic floor is an integrated web of muscles, ligaments and fascia that sit within the base of the pelvis. It acts as a supportive hammock or sling for the pelvic organs and the spine,” says Evans. There are three main events in a woman’s life as well as other lifestyle or occupation factors that can negatively impact her pelvic floorPelvic floor muscles work harder than normal during pregnancy because they are required to support the weight of the growing baby. They are also softened by the effects of pregnancy hormones. Whether you give birth vaginally or by caesarean, your pelvic floor muscles will be impacted.
While incontinence that is caused by a sudden increase in pressure such as running or coughing is often experienced by runners, the good news is that around 50-70 per cent of the time, it can be significantly improved by a structured pelvic floor training program. “Step two involves strengthening the pelvic floor and preparing it for movement. The pelvic floor is just like any other muscles, it will strengthen when it is challenged and weaken when it is ignored.”
Exercise specific movement patterns. For women preparing to run, this would include running specific movement patterns such as lunges and single leg bounds to train the coordination and pelvic floor reflex.
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