Running Exercises: How to fix Anterior Pelvic Tilt to RUN FASTER!

I go over a common compensatory strategy for weakness in the core/trunk and how to fix it, so you can RUN FASTER! - Most elite distance runners adopt an upright trunk position with an exception of situations where there is any kind of slope or are in a state of fatigue. However, some runners demonstrate increased back arching, which is usually correlated with increased ANTERIOR PELVIC TILT. As the name suggests, this is when the pelvis is rotated forward. This strategy can be seen in this video as he runs. While this is not necessarily bad, this strategy tends to be adopted by those with poor core and trunk control. Now, you may be asking yourself...what can I do about this? This is typically addressed through incorporation of exercises that work on lumbopelvic stability. Working on this is essential to being able to maintain an upright trunk as you run. By doing so, this will help you OPTIMIZE the amount of force produced from the legs and translate it to propelling the body forward as you push off the ground! Now, I'll be going over some great exercises that address both the lateral hip musculature as well as the core and trunk muscles to increase lumbopelvic stability and improve the way you run! The first exercise I will be going over is the push up plank. This is a great way to begin to improve lumbopelvic stability and become aware of trunk position! This is also another exercise that tends to be performed improperly, so I'll go over some cues I use, so you can get the most benefit out of the exercise. To do this one, go into a push up position. Keep the feet slightly apart. As you do this, engage the core, and pretend like your balancing plates on your back. This cue will help you maintain a neutral trunk position, which will hopefully translate to maintaining this as you run, so you can optimize your force output during push off. Also, keep the arm in line with the shoulder. This will put the least stress on it. Finally, make sure to maintain a neutral head position, which will further help with stability of the core. The next exercise we will go over is the Farmer's March. This is a simple and effective exercise to challenge lumbopelvic stability in a dynamic manner. This is a pretty deceptive exercise. From the outside, while it may seem like you are just challenginge the core, and possibly the hip flexors due to the marching...this is actually not the case. If you were to look at muscle activity from an EMG, the glutes are actually working harder than the hip flexors as it has to stabilize the pelvis to keep it level with the body. When engaging the glutes in this manner, it actually would contract and cause a posterior tilt of the pelvis to keep it in a neutral position. Now to do this you start in a standing position. You can hold weights in both hands to further challenge yourself. Make sure to keep the shoulders and hips level. It is also very easy to compensate by arching the back, so engage the core to maintain a neutral position. Then, as you march forward, keep the landing gentle. This cue will further challenge your stability and control. To further progress this, you can do the overhead farmer's march. This is an advanced exercise that puts more demands on the core and trunk musculature. Many people tend to compensate during this exercise by arching the back. Just like the previous exercise, make sure to pay attention to this and keep the core engaged as well as keeping the ribs from flaring out. The last exercise I will go over is the Banded Step Up Lunge. This is different from the previous exercises as you challenge the core from resistance applied to the legs. This is important to incorporate as this is more similar to how the core is challenged in running. To do this one, start by placing a band around the foot like this and go into a reverse lunge position. Then, engage the core and drive front foot into the ground. Once in a tall march position, hold for 2-3 seconds. In this position, make sure to keep the hips and shoulders level. Also, make sure there is no excessive arching of the back. If this is occuring, the core might not be strong enough to meet the demands of this activity. Then, return to reverse lunge position and repeat. And those are a few exercises to improve lumbopelvic stability and optimize the way you run. I hope you guys found this useful. Give these a try and let me know what you think. Anyway, as always, THANK YOU FOR WATCHING! - For more #running videos, check out my channel at:    / jpgloria   Also, check out my Instagram for even more content:   / jpgloria.dpt   Music by Lakey Inspired! Check him out here:    / lakeyinspired