Please explain how I tense my core?

[FATEdestiny]

I'm fairly new to exercise (having lost a lot of weight) and find I love running. I run every day and follow the Audiofuel coaching podcasts (running for 5k-10k plus daily)

There are various bit of advise on running style in the coaching (head still, look forward, relaxed arm movements, breathing, foot placement etc), all of which I follow diligently.

One piece of advise when settled into a run is to tense core whilst running. I may sound naive in this, but I have absolutely no idea how to do this. I can't even identify in my mind what my core muscles are, to tell them to tense. What do I tell my body to do?

imagine someone is tying a corset on you tightly. :)

But don't think of it as "tense" please! That sets up stress and does nothing for your muscles.

Think of it as engaging or holding: experiment while you're sitting at your desk, or walking around, or washing up: think suck in the navel to the backbone. Don't move anything else, except try to lift your rib cage away from your pelvis. You could also visualise all your vertebrae separating out and lifting up.

You might benefit from some Pilates classes with a good teacher. You'll learn about your alignment and your core from those.

Probably means "keep good posture while running"

"Core" is a sexy marketing way of saying "abdomen and back" or "torso" but I guess those words didn't sound cool enough. Includes shoulders, even (actually, most the "core" exercises are really just shoulder exercises). Any muscle part of your torso, basically.

Imagine you’ve tripped and caught yourself - the muscles you engage in your abdomen to stop yourself falling are your core. That’s how I always do it since a dance teacher explained it to me that way, not sure how accurate it is but it feels correct to me :)

Thank you for all the suggestions. I tried this on my run today and made some conscious efforts to tighten my core when running.

My concern is a feeling that im 'hunched over' when tightening my stomach.

I've had history of spinal surgery (many years ago - 12 years) so am very protective in looking after my spine. I am very diligent about keeping my back straight and strong when running.

I feel like if I clench/tense/tighten my core/stomach muscles when running then in slightly leaning forward in doing so. Is this OK for my back?