Typically in this column, we look at a simple component of the running experience and attempt to help you be aware of how to maximize or at least benefit from the proper implementation of that component.  This month, we are talking about a muscle with a fancy name, but the concept is just as simple and important as topics like arm swing and hydration.

The transverse abdominis (TVA) is one of the innermost layers of flat abdomen muscle.  The name refers to the horizontal direction of its fibers, but the muscle stretches from the bottom six ribs down to the iliac crest, or pelvic region, helping to stabilize both regions.  The TVA also connects to the diaphragm, assisting with inhalation.  If anyone has ever encouraged you to “tighten your core” they most likely were encouraging you to regain posture that the TVA helps to provide.

As it is such a deep muscle within the body, the TVA can many times go unaddressed, even when we are making a concerted effort to do “abs” or core exercises. However as a long, strong, and deep muscle connected to many of the parts of the body that drive running performance, we want to provide some tips for how to activate and strengthen this part of the body.  As this month’s Pro’s Perspective featured athlete David Torrence attests – it really can help!

The Chek Institute of Vista, California provides a simple exercise with 4 steps for making yourself aware of the TVA and beginning the process of activating it.

1.     Kneel on the floor on hands and knees and let the contents of your midsection rest against the abdominal wall.

2.     Keeping your spine flat and straight, take a deep breath from your diaphragm.

3.     Exhale, drawing your belly button toward your spine by actively trying to use the bands of muscle connecting your ribs and your pelvis.  Do not flex the spine or rotate your pelvis area.

4.     Hold your belly button to your spine for ten seconds.  Relax for ten seconds and repeat the process several times.

Once you are aware of and comfortable activating your TVA, one simple exercise to begin with is the plank.

Plank exercises can be done in many different variations and difficulties, but to get started, lets begin with the simplest version.  Get yourself into a lifted push-up position.  Your back should be flat – one long line from your shoulders to your heels.  Your feet should be shoulder width apart, and your arms can be either straight with your palms on the ground, or bent, resting on your elbows/ forearms.   Your head should be neutral – just extending from your neck, not tilted specifically up or down.

Concentrate on engaging your TVA muscles much as you did in the previous exercise (pull your belly button toward your spine), while you simply hold this position for 20, 30, or even 60 seconds.   When you feel comfortable with this exercise, able to do 2 or 3 times at 30-60 seconds, you could try going from resting on your forearms to your palms with arms fully extended or lifting one foot off the ground at a time slowly, making sure to maintain the same weight distribution as much as possible.

When you have built confidence with these or similar exercises, you will find that activating this muscle is an important component of our Whole Body Strengthening routine. It is particularly important in these exercises: Left & Right side planks, partner punishment, and pointers.   

As David Torrence suggests, don’t let your core “crumple” at the end of your next race.  Get to know your transverse abdominis and prepare to finish strong!

Not much frustrates a runner more than putting in a ton of work in training only to find oneself unable to produce the desired result.    Many of us fear this scenario in connection to a potential injury, but another crucial area in which we may fail to give ourselves the best shot is with our diet and nutritional habits.

There are many factors involved in formulating a solid diet and nutrition plan that will power you to your next running goal.  In previous columns, we have touched on the importance of hydration and race weekend fueling.    This month, we wanted to touch on the topic of the role an iron-rich diet can play in helping you succeed in training and on the big day.

Simply put, iron helps carry oxygen to our muscles via the bloodstream.  It is the binding agent that allows the oxygen molecules to go for a ride from our lungs to our arms and legs, our brain, and our immune system.  All that belly breathing we talked about in last month’s column would go for naught if we didn’t have iron to help make the connection between those deep breaths and the cells that need the air to keep you on pace.

A normal day for anyone will include iron loss through bodily fluids (with more for women during menstruation), and the demands avid endurance athletes put on their bodies can hasten these losses.    If you have ever felt repeatedly tired over a length of time, without other explanation and on runs that previously were no problem, or if your hands and eyelids have been noticeably more pale than usual, you might want to consider consulting your physician about the possibility of checking your iron levels with a quick blood test.

However, to give yourself a good chance of avoiding that iron deficient state, or Anemia, in the first place, we encourage you to incorporate foods into your diet that will help you add iron on a regular basis.    Lean red meat, salmon, tuna, leafy green vegetables such as spinach and kale, along with lentils, beans, and nuts, are great sources of iron.  Iron is absorbed very effectively when consumed concurrently with foods rich in vitamin C, so bring on the berries and orange juice.  Calcium makes it tougher for you to absorb iron, so save that glass of milk or slice of cheese for a different time of day if you are actively trying to consume a food for its iron content.  Likewise for coffee and tea, both of which also hinder the absorption process.  We encourage you to consult your physician on any drastic individual dietary choice you make, but the Food and Drug Administration’s Daily Value recommended for dietary iron consumption is 18mg.

Some runners enjoy the calorie-burning benefit running provides, allowing them the dietary flexibility of a higher metabolism.  Others incorporate running into an overall weight loss effort that includes a systematic effort to eat less.  Either way, if you are in it for the “long run” or maybe even several “long runs” it is important to include iron rich foods to make sure you are able to take advantage of all your hard work.

Many of you probably worry about having "love handles."  This exercise works your

lateral ab muscles (which includes your external and internal obliques) and

systematically eliminates "love handles."

Don't neglect the stretching part of the routine!  You're going to be working your abs in later exercises.  It's important to loosen those muscles up before you start challenging them.