Alexandra Ellis has studied and worked in many different areas of exercise science, fitness, and coaching. She has a degree in Exercise Biology and has amassed nearly 1,000 hours of yoga training. MORE FROM RELAXED RUNNINGPersonal Running Coaching: https://www.relaxedrunning.com/personal-coachingTechnique Analysis: https://www.relaxedrunning.com/techniquecoachingFalls Creek Run Experience: https://www.relaxedrunning.com/falls-creekEPISODE OUTLINE:The importance of developing a strong core (00:01:11)The host and guest discuss the significance of having a strong core for distance runners and athletes in various running-based sports.The benefits of pilates and the challenge of stability exercises (00:03:35)The guest shares her love for pilates and explains why it is a challenging modality that focuses on the coordination of multiple muscle groups. They also discuss the difference between gym training and functional fitness.The versatility of kettlebells for functional training (00:05:30)The guest explains why she loves kettlebells and how they can be used for various exercises that integrate upper body strength, core stability, and footwork. They also compare kettlebells to dumbbells in terms of functionality and grip strength.The importance of core exercises for foot pain relief (00:09:11)Discussion on the effectiveness of basic pilates core exercises in alleviating foot pain and the connection between core strength and stability.The benefits of functional strength training (00:10:08)Exploration of how functional strength training, with a focus on core strength and stability, can improve movement and offset the negative effects of sedentary lifestyles.Efficiency and time-saving in functional training (00:12:17)Explanation of how incorporating functional exercises that target multiple areas simultaneously can save time and still provide effective strength training.Developing Awareness of Imbalances (00:19:19)Discussion on how even slight imbalances in the body can lead to injuries in different parts, highlighting the importance of developing awareness.Starting with Core Strength (00:21:38)The guest emphasizes the importance of core strength and suggests starting with pilates or exercises that focus on maintaining a neutral spine alignment.Finding Neutral Spine and Engaging Abs (00:24:33)The guest recommends a video on her YouTube channel that guides viewers on finding neutral spine alignment and engaging the core muscles while lying on the floor, and later progressing to standing positions.The importance of core strength and stability (00:28:03)Discussion on how to activate and develop core strength, the benefits of a strong core for overall body function, and the impact of a weak core on breathing and lower back stability.The role of functional training in resolving movement issues (00:29:18)Exploration of how core strength and stability exercises can help resolve movement issues such as tight upper traps and hip flexors, compared to relying solely on stretching and massage.The significance of simple strength routines and consistent practice (00:31:22)Emphasis on the importance of a simple strength routine in delaying the onset of tension, the practical benefits of awareness and making small adjustments throughout the day, and the correlation between consistency and avoiding injuries in distance running.The big three movements (00:37:48)Discussion about the three important movements for strength training: squat, hip hinge, and overhead reach.The importance of simplicity in training (00:39:10)The guest emphasizes the importance of keeping strength training simple and avoiding overcomplication.The phone book theory (00:40:04)The host explains the concept of the phone book theory in training, where consistent daily training leads to significant progress over time.TRANSCRIPT:https://dashboard.transistor.fm/shows/relaxed-running/episodes/209-how-core-strength-can-transform-your-running-with-alex-ellis/editEPISODE LINKS:Alex's Website