Centerline stability: how training the brain improves running performance

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Muscle strength and endurance alone are not enough. How powerful a runner is depends much more on the stability of his body's midline. Only when this is in balance can we move optimally. Our brain is responsible for this. With neuronal exercises for eyes, balance and self-awareness, the midline can be trained.

It's no longer an insider tip: If you want to run fast and efficiently, you need strong core muscles. They keep the upper body upright while running and ensure an economical transfer of power between the lower and upper body and thus also between the arms and legs. Simply put, the stronger the core, the stronger the extremities.

Ambitious runners in particular should therefore regularly train the core, i.e. the chest, back and abdominal muscles as well as the pelvic floor. This stabilizes the core and provides an important foundation for the sport. Balanced holding, supporting and mobilization exercises are best suited for this purpose.

The brain controls movement

"To really function holistically and deliver optimized performance, however, core strength alone is not enough," says Kevin Grafen. The sports and neuro expert explains, "Even more essential than muscle strength is the ability to control the muscles in the first place."

This task is performed in the human body by the brain. It coordinates the contraction and relaxation of the muscles, both consciously and reflexively. The perceptual systems play a central role in this process. They ensure that our brain keeps the midline of the body in balance. This fictitious line extends the spine up and down and divides the body into the front and back and the left and right halves. It is defined in childhood in every human being and ensures that we move optimally. However, only when it is in balance.

To achieve this, the brain needs clear information about the position of the body in three-dimensional space. It receives input from the three movement-controlling systems: the eyes (visual system), balance (vestibular system) and self-awareness (proprioceptive system). If there are disturbances in the communication or if the signals are misinterpreted, this has a negative effect on the midline stability and thus always also on the force development, coordination and economy of movement.

An unstable centerline costs valuable seconds

"If, for example, the eyes cannot perceive the ground due to limited peripheral vision, the brain may tilt the upper body slightly forward," explains sports scientist Grafen. "This is a safety mechanism' of our nervous system to protect us from potential falls, as it allows us to better assess the ground." However, the forward-leaning posture costs more energy and leads to faster fatigue.

Scar tissue or tattoos, for example on the foot, can also make for inaccurate information transmission. The brain is less able to evaluate the position of the foot, resulting in faulty control. And this costs valuable time: if each step takes a runner just a hundredth of a second longer to lose his balance than his opponent, this will ultimately be reflected in the competition time. And because imbalances can lead to unnatural balancing movements, they also increase the risk of injury.

More performance through neural exercises

That's why it's necessary for athletes to train their sensory systems in addition to strength and endurance training. "Those who improve midline stability will also quickly notice an increase in athletic performance," Grafen knows, which is why the trained NeuroCoach advises his clients to use neuro-centered training.

Here, the athlete receives a program of visual, vestibular and proprioceptive exercises tailored to him and his neuronal deficits. Special neuro tools such as vision sticks or vision boards, for example from ARTZT neuro, support the training.


Mittellinienstabilität trainieren


Basic neural exercises

Self-perception (proprioceptive system)

Areas of the body that are never or rarely activated and targeted have no "map" in the brain and cannot be moved safely. The following exercises are designed to activate and make you aware of your own body map.

Mobilization of the cervical spine (HWS)

Stand upright. Now push your head - purely from the cervical spine - slowly and in a controlled manner forward and then over the middle to the back (double chin). Keep your chin horizontal during the entire movement. With an activated Z-Vibe (vibrating wand) between your teeth, this exercise can become even more effective. 10 repetitions.

Balance (vestibular system)

The vestibular organs in the inner ear are the body's GPS system. They are constantly communicating with the eyes and the neck and trunk muscles. If the inner ear does not trigger the musculature in a timely or accurate manner, it leads to instability.

Head movements with the VOR Chart

Hold the ARTZT neuro VOR Chart at nose level at a distance where you can clearly see the small z in the center of the chart. Now move your head in a no-no motion to the left and to the right, while your eyes keep the z permanently fixed. You can extend this exercise along all lines on the chart (Yes-Yes as well as diagonal movements).

Lunge with Head Tilt

Stand upright. Hold the ARTZT neuro Vision Stick at eye level with your arm almost extended and tilt your head slightly to one side. Fix the top letter on the Vision Stick. Now perform lunges forward without losing the clear view of the letter. 5-10 repetitions per head and leg side.

Seeing (visual system)

Seeing is important for safe movement. This is because the eyes provide the brain with information about the external environment. If the eyes do not provide a clear and consistent image, vision becomes blurred or double. This can lead to movement uncertainty and decreased performance.

Vertical saccades (eye jumps).

Perform eye jumps in a squat position. To do this, hold two ARTZT neuro Vision Sticks in front of your body with your arms almost extended. Now jump with your eyes from the upper stick to the lower one and back. Keep your head completely still. 10-15 repetitions.


The expert: Kevin Grafen, sports scientist and neuro expert at the Kensho Sports and Health Center and lecturer at the ARTZT Institute.

Interested parties can find more trained neuroathletics coaches at: https://artztneuro.com/pages/finde-deinen-neuroathletiktrainer.


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Source and image: Ludwig ARTZT GmbH




Published on: 28 October 2022

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