The Core of It All: Why a Strong Core Is Your Body’s Secret Weapon for Trail Running and Cycling

Adam & co on Mt Buffalo during the Up N Adam Bright Running Camp 2025

Imagine this: you’re a trail runner weaving through rugged terrain, dodging roots and rocks, or a cyclist powering up a brutal climb, legs churning against the pedals. Your quads are firing, your lungs are burning, and you’re chasing that next level of performance. But something’s holding you back—maybe your balance falters on uneven trails, or your lower back tightens during long rides. The missing link? Your core. It’s not just about a toned midsection; it’s the engine that drives your efficiency, stability, and power on the trails and the bike. As a sports physio, I’m here to break down why a strong core is your ticket to crushing it in trail running and cycling, unpack the muscles that make it work, and ignite your passion to build a core that takes your performance to new heights.

The Core: More Than Just a Six-Pack

Your core is the command centre for every stride and pedal stroke. It’s a complex network of muscles that stabilise your spine, transfer power, and keep you moving efficiently, whether you’re navigating a rocky descent or grinding out a steep ascent. Let’s dive into its three layers: deep, intermediate, and superficial. Each plays a critical role in making you a stronger, smoother athlete.

- Deep Layer: The Silent Guardians

These are the foundation of your core, working behind the scenes. The transversus abdominis (TrA) acts like a natural corset, stabilising your spine during dynamic movements like trail running’s uneven steps. The multifidus muscles, small but essential, keep your spine aligned when you’re leaning into a sharp turn on the bike. The diaphragm and pelvic floor control breathing and intra-abdominal pressure, helping you stay balanced and powerful. Think of these as the roots of a tree—unseen but critical for keeping you upright.

- Intermediate Layer: The Connectors

This layer links the deep and superficial muscles. The internal obliques and erector spinae (along your spine) control rotation and support your posture. They’re crucial for trail runners twisting to navigate obstacles or cyclists maintaining a steady torso during sprints. These muscles ensure power flows seamlessly from your legs to your upper body.

- Superficial Layer: The Showstoppers

These are the muscles you might notice first. The rectus abdominis (your six-pack) flexes your spine, helping you power up hills. The external obliques allow controlled twisting, like when you manoeuvre a tight trail corner or stabilise your torso on a bike. They’re not just for looks—they amplify explosive movements and keep you efficient under fatigue.

Why Trail Runners and Cyclists Can’t Ignore Their Core

For trail runners and cyclists, a strong core isn’t optional—it’s the difference between a good performance and a great one. Picture yourself bombing down a technical trail: every step demands balance, quick adjustments, and stability to avoid wiping out. Your core, especially the deep stabilisers, keeps your torso steady, letting your legs focus on propulsion rather than compensating for wobbles. A weak core means wasted energy, slower times, and a higher risk of tweaking your back or hips on uneven ground.

Cyclists, you’re not off the hook. Whether you’re grinding up a climb or sprinting on the flats, your core is the anchor that keeps your upper body stable while your legs hammer the pedals. As you push to increase your power output—say, aiming for a faster century ride or a new PR on a Strava segment—a stronger core lets you maintain aerodynamic form and transfer every ounce of leg strength into speed. Without it, you’re leaking energy, battling lower back fatigue, and risking injury under the strain of long rides or heavy watts.

As you progress in your training, whether it’s tackling steeper trails or lifting heavier in the gym to boost your cycling power, your core has to keep up. Stronger legs demand a stronger core to handle the increased forces. For example, if you’re adding weight to your barbell squats to improve your climbing strength, your core—especially the transversus and multifidus—must brace harder to protect your spine and maintain form. A weak core is like a bike with a loose frame: no matter how strong the wheels, you’re not going anywhere fast.

What Makes This Different: The Core as Your Body’s Symphony

Forget the usual core hype—endless crunches or planks that feel like punishment. Your core is a symphony, with each muscle playing a note in a masterpiece of movement. When you train it right, you’re not just building strength; you’re unlocking fluidity, control, and power that make you feel unstoppable. Imagine flying down a trail with unshakable balance or powering through a climb with a rock-solid torso. That’s the core you’re building—a dynamic, responsive system that makes every run and ride feel electric.

Ditch the boring routines and embrace exercises that mimic your sport. For trail runners, think single-leg Romanian deadlifts to mimic the balance demands of uneven terrain. Cyclists, try plank variations with shoulder taps to build the stability needed for long rides. These aren’t just workouts—they’re tools to make you a better athlete, sparking that thrill of progress that keeps you hooked.

How to Start: Light the Fire for a Stronger Core

Ready to make your core your secret weapon? Here’s how to get going:

1. Train All Layers, Not Just the Mirror Muscles

Wake up your deep stabilisers with bird dogs or dead bugs to mimic the balance demands of trails. Add Pallof presses for anti-rotation strength, perfect for cyclists bracing against lateral forces. For the superficial layer, try cable woodchoppers or hanging leg raises to build power for explosive sprints or climbs.

2. Integrate, Don’t Isolate

Your core shines in functional movements. Incorporate goblet squats or kettlebell swings to mimic the demands of running and cycling. Bodyweight moves like mountain climbers or single-leg glute bridges challenge your core while boosting sport-specific strength.

3. Make It a Game

Turn core training into a challenge: hold a plank 10 seconds longer each week or see how many clean medicine ball slams you can do in 30 seconds. Track your progress, celebrate PRs, and watch your performance soar.

4. Listen to Your Body

As a sports physio, I see athletes push through pain and pay the price. If your lower back tightens on long rides or your hips ache after trail runs, your core might need more attention. Start light, nail your form, and build progressively.

4. Let the Experts Guide You

   Join like-minded runners / cyclists / triathletes on your core development journey every school term for weekly Up N Adam Athletic Strength Classes with Performance Trainer and Trail Running Legend Adam Clarke www.upnadamptphysio.com (athletic strength booking button on homepage)

The Why That’ll Keep You Going

A strong core isn’t just about faster times or better Strava stats—it’s about owning your sport. It’s the confidence to tackle a gnarly trail without fear of falling or to crush a climb without your back giving out. It’s the freedom to push your limits, knowing your body is ready for the challenge. Your core is the bridge between where you are and where you want to be—build it, and you’ll unlock a version of yourself that runs stronger, rides smoother, and thrives under pressure.

So, next time you’re tempted to skip core work, remember: every rep is a step toward dominating your next trail or ride. Get after it, and let’s make your core the hero of your athletic journey.

This is APA Sports Physiotherapist, Darren Glendenning, signing off for now!

You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com to test your core and guide you on your journey.

Bookings also available on our website for:

• Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling

• VO2 Max testing - to discover more effective ways to train efficiently

• Strength & Conditioning Programs - contact us or book via the website or email us at upnadamptphysio@gmail.com

• Remedial Massage - to relieve accumulative muscle tension & keep you training well.