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Have you ever suffered from back pain during and after training or trail running races?

If so, the cause of your problem could be a weakness of your abdominal muscles and by working on them you could make the annoying pain go away.

In fact, many Trail Runners don’t give enough importance to the Abs and specific exercises to strengthen them. Yet the Abs role is fundamental in ensuring the stability of the pelvis and the balance of the body during the execution of the athletic gesture when running in the mountains uphill and, even more, downhill.

The TRM Coaches have prepared a simple self-assessment test for you to check if your Abs are strong enough or you need to commit to strengthening them.

Here is the Abdominal Test, easy to perform following the steps:

  1. Lie on the ground on your back with your knees at 90 degrees and your ankles crossed. Place your hands under the lumbar curve in the middle of the back until you find the point where you clearly feel pressure from the body 

  2. Relax your body and, especially, your shoulders, which tend to stiffen during the execution of this test
  3. Keeping the pressure on your hands constant, begin to slowly lower your legs towards the ground without ever taking your hands off and continuing to apply pressure

  4. Stop when you can no longer maintain pressure between your hands and back. If you are able to bring your legs to the ground it will mean that you have excellent control and stability of the pelvis in relation to the movement of your legs, otherwise, you will have to strengthen the abdominal part with specific exercises  

In addition to the Abs, you must also perform stretching exercises every day that will help you improve muscle elasticity. Do you already know which exercises to do? You can find a complete set of exercises here: Stretching Exercises

Would you like a professional feedback from our experts? Write to *ASK THE EXPERTS*, it’s free! Find out more about how to do it here: Ask the Experts


abdominals, hips pain, pain in the abdomen

Cristina Tasselli

Digital Strategic Marketing Director - certified Innovation Manager - in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.