When I started gathering 文章s for this piece I realised just how big a topic it was and how confusing it could easily become. There are many advocates for 核心 稳定性 with 弗雷德里克森和摩尔（2005） 描述为“essential”对于跑步者来说，这是一种观点 凯布尔（2006） who stated 核心 稳定性 is “关键的高效生物力学功能”。但是，尽管许多人支持它的作用，但其他人质疑它的有效性 莱德曼（2010） 非常反对
“Core 稳定性 exercises are no more effective than, and will 不 prevent injury more than, any other forms of exercise or physical therapy.”
因此，为了理解观点和研究的海洋，我决定首先只关注两个问题– will 核心 稳定性 training improve 跑步 performance and does it help in preventing injury?
是否核心训练 improve 跑步 performance?
您'd想像这样的事物的普及 计划日 and strong views of researchers like Fredercison and Moore (2005) that there would be conclusive research proving 核心 稳定性 helps performance. Sadly you'd be wrong.
Stanton等。 （2004年） examined the effect of Swiss Ball training on 核心 稳定性 and 跑步 economy (a measure of how efficient you are as a runner). They concluded that while 核心 稳定性 可能 improve there was no significant change in performance or 跑步 economy. The study had a number of methodological limitations, including just 22 subjects all of which were male teenagers.
佐藤和莫卡（2009） examined the effect of 核心训练 on 'lower extremity 稳定性' and performance when 跑步 5km. Subjects did 核心 work 4 days a week for 6 weeks. They found a significant improvement in 5km 跑步 speed but no change in 稳定性. Runners in the 核心训练 group improved their time by an average of 47 seconds while the control group (who didn't do 核心 work) improved by just 17 seconds. While this might seem positive, once again the study has a host of limitations. There was a great deal of heterogeneity between the 核心训练 and control groups. What I mean by this is they had very different characteristics. The 核心 group were (on average) younger, slower, heavier 跑步者 who had a lower weekly mileage and scored less on 稳定性 tests. 您 would expect a larger training effect on slower 跑步者 who have done less mileage and this could account for the slightly greater improvement in performance. Only 20 subjects completed the study, this combined with heterogeneity between groups means it'很难从这项研究中得出任何结论。
A number of other studies have been done on 核心 稳定性 and athletic performance but most of these aren'赛跑者。分析研究时的一个关键问题是它是否适用于'我关心吗？如果答案是否定的，则在这种情况下，该研究的用途有限。
Will 核心 稳定性 training help prevent 跑步 injuries?
伤害预防研究 在跑步者中令人沮丧地没有定论，它's fair to say there are very few methods that have a high quality evidence base. 核心 training shares this burden.
The challenge is that 跑步 injuries are often multifactorial and have a host of potential causes. Improving 核心 稳定性 could be one aspect but studies showing a direct link between improving 核心 稳定性 and reduction in injury rates are sadly lacking. While papers like 凯布尔（2006） and 弗雷德里克森和摩尔（2005） 可能 recommend 核心 稳定性 training for 伤害预防 they provide little evidence to support this claim and instead quote studies that support the principles of 核心 work rather than show a direct connection between a stronger 核心 and less injuries.
Leetun等。 （2004年） 研究了140名受试者，其中包括大学间篮球运动员和田径运动员。他们发现做过的运动员 不 髋关节外展和外旋中的持续性损伤明显更强。这可能表明，绑架或向外旋转臀部的更强壮的肌肉（例如臀肌） 可能 防止受伤。当我们考虑 弗雷德里克森（2000） which demonstrated that strengthening glutes helped 跑步者 with ITBS. However this is a measure of strength 不 necessarily 核心 稳定性 per se. It doesn'告诉你健身球或'the plank'会减少受伤的风险。
The specifics on what to do for 核心 work and how to do it is a massive topic in its own right and one I will be looking at soon. 西西克（2011） examined some of the literature on 核心 稳定性 and concluded,
“To the author's knowledge, the literature does 不 demonstrate that one type of 核心训练 is more effective than others in terms of prevention”
所以'也许我们可以说不't know if 核心 work will prevent injuries in 跑步者 and if it does there is no consensus on what exactly we should be doing.
研究没有 't appear to support the use of 核心 稳定性 to improve performance or reduce injury risk in 跑步者. 核心 稳定性 is often promoted as 必要 for all 跑步者, as with many things it'一种运动的可能性很小 大家 should be doing. It 可能 be that for a selection of 跑步者 with known 稳定性 issues that 核心 work will be of benefit but from the literature it certainly can't be recommended as a must for all 跑步者. There is research that has tried to identify who is most likely to benefit from 核心 稳定性 training and we will looking into it as part of this 核心 稳定性 series.
在提高性能的情况下，文献表明阻力训练可能是更好的方法。有 证明它可以改善经济运行，尽管显示运行时间更快。 Sato和Mokha（2009）的主题每周工作4次– you'd通过这段时间跑步，更有可能提高跑步性能！它的关键就在于此，而阻力训练可能会帮助您 '通过使用精心设计的跑步程序并实际跑步而不是坐在健身球上，很可能会提高跑步性能！约翰·费尼（John Feeney）为我们提供了有关如何 从培训中获得最大收益。
For preventing injury 核心 稳定性 work 可能 help those with 稳定性 issues but identifying this yourself isn'这很容易，有种思路表明，无论如何，跑步的核心都会适应和增强。文学没有'支持减少伤害风险的一种关键方法，但是经验和跑步者过度使用伤害的普遍性告诉我们，最明智的方法是逐渐增加里程– 必要 just don't over do it!
最后的想法：研究是我们推理过程的重要组成部分，但并非全部。在这种情况下，它会提出与回答一样多的问题。如果您目前正在进行核心工作，并且对您有所帮助，我建议您坚持使用。同样，如果你'已经由合格的卫生专业人员进行了评估，并推荐您，然后您'也许更有可能从中受益。但是如果你're wondering what approaches are best to improve performance and reduce injury risk there are more evidence based options available that are more likely to be effective. One thing I can say with some certainty is that 核心 稳定性 is often sold as a cure-all for everything and the evidence simply doesn't support that.
核心 稳定性 training as a topic is a confusing one and we haven'甚至探讨了其在伤害治疗中的作用或是否'the 核心' exists as we understand it. This is the first of a series on 核心 by 运行生理and we hope to provide more guidance on these issues and what types of training 可能 be beneficial to 跑步者 in future 文章s.