Core Strength for Runners | 5K-Half Marathon | Run Stronger and Stay Consistent

Published by Dr. C.J. DeFabio, D.C. | March 8, 2021

Core Strength For Runners

Will you be running a 5k, 10k, or 15k in the coming months? Want to improve your performance while lowering your risk of common training setbacks?  A smart place to focus is core strength and endurance.

For us, “core” isn’t just about abs.  It’s the system that helps you keep your ribcage stacked over your pelvis as your arms and legs move quickly.  When the core system fatigues, form often changes and your stride can become less efficient, posture collapses, and certain areas (hips, kness, calves, low back) may start doing extra work.

 

 

 

What is Core Strength?

When you hear the word “core,” what do you think of? If you’re like most, you associate the core exclusively with the front of your stomach, commonly shortened as abs.

While the abdominals do make up a part of the core, they are only one piece.  A helpful way to think about the core is as a 3-dimensional “box” that supports posture and efficient movement:

• Diaphragm: the top of the box, separates the compartments of the chest and abdomen 
• Pelvic floor muscles: bottom on the box
• Rectus Abdominis (Abs): Front of stomach, superficial muscle
• Transversus Abdominis: Deep muscle tissue beneath the abs, and wraps around to the back
• External Oblique: Side of your body (on top of the ribs)
• Internal Oblique: Deep muscle tissue beneath the external oblique
• Erector spinae muscles and multifidi: superficial and deep low back muscles 

And while they ‘re not always listed as “core” muscles in textbooks, your glutes play a major role in stabilization and proper movement during running so we are including them here for running relevance.

“For running, core strength is less about “six-pack” tension and more about staying stable while breathing and moving mile after mile.” – Dr. DeFabio

Signs Your Core May Be The Limiting Factor

Runners often tell me that they are assuming performance issues are purely cardio or leg strength.  Sometimes they are, but a core endurance gap can show up as:

• Form breaking down late in long runs or races
• Low back tightness after running (especially after hills or speedwork)
• One hip dropping or trunk swaying side to side when fatigued
• Recurring “tight” hip flexors or glute fatigue on one side
• Difficulty holding a plank without holding your breath or arching your back

 

 

 

Role of Core Strength in Running

Performace

The traditional runner’s mindset for improving their performance was to run more often, however, integration of a weight training routine along with aerobic exercise (like running swimming or cycling) has shown to be very beneficial. Therefore, not only should a dedicated runner implement strength training (e.g., weightlifting) into their routine, but more specifically, core strength training. A weak core has been shown to impact performance negatively. A strong core will improve posture, stability, gait, and overall running ability. In other words, a strong core is going to improve your running performance and race pace. [1]

Injury Risk and Training Consistency

Running with poor core strength can increase your risk of injury due to overcompensation issues. When one muscle group is weak and not pulling its weight, dominant muscle groups pick up the slack. This extra work will build up over time, significantly increasing the risk for strain and injury.

The goal isn’t “never get sore,” the goal is to reduce the preventable setbacks that derail your training cycle. – Dr. DeFabio

Post-Workout Recovery

Runners with a weak core often complain about lower back soreness and longer recovery times. By incorporating core strength exercises into your training program, you’ll find that the lower back soreness will be dramatically reduced, and it might disappear altogether. Your overall recovery time may also improve, assuming you are eating a well-balanced diet and stretching daily.

Read more about our recommendations for Nutrition For the Female Athlete or Nutrition For the Male Athlete.

How to Improve Core Strength

Two effective ways to build core strength for runners are:

1. Core-focused exercises that train the full system not just abs
2. Practicing better posture throughout the day so that your “default” posture improves.

Core Strength Exercises for Runners | 10-12 Minutes

Ideal exercises target each muscle group in the core, not just the abs or lower back, for example. Here is a core workout that you can start using today. We recommend performing this workout no less than two times per week, for 3 sets of 10 reps with 8-second holds:

“You should finish feeling challenged but not wrecked.” – Dr. DeFabio

• Curl-up
• Side-bridge
• Bird-dog
• Dying bug
• Plank 

A practical structure:

Perform 2-3 rounds with controlled reps and short holds (8-10 seconds), focus on alignment and breathing.

Helpful cues:

• Keep ribs “down” and pelvis neutral – avoid arching your low back
• Breathe steadily, don’t brace so hard that you don’t breathe
• Stop a set when your form changes – quality first.

Breathing Practice:

In addition, abdominal breathing exercises may be performed for approximately 5 minutes daily.
Watch our video on How to Practice Diaphragmatic Breathing.

 

 

 

 

 

When should runners do core work?

To keep it training friendly:

• Best after easy runs, or on strength days
• Keep it light on the day before speedwork or long runs
• During race build phases, maintain core work 2x a week with moderate volume

Practicing Better Posture

Posture is something that most of us don’t consciously think about, but it’s something that you should monitor daily to avoid complications associated with poor postures such as an increased risk of injury, soreness, and musculoskeletal distortions (e.g., text neck). Here are some tips for improving your posture:

Shoulders wide, Sit/stand tall: Note your posture as it is right now. If you’re sitting down, maybe your head is jutting forward, and your back is slouched. If you’re standing, are your shoulders rounded? Take a moment to adjust yourself by sitting or standing as tall as you can and make your shoulders wide while keeping your gaze facing straight ahead. This is what proper posture looks like.

Check-In: Throughout the day, make it a point to check-in with yourself on how your posture is. We recommend setting a timer on your phone every 45 to 60 minutes. Hearing this timer every hour will train your body to snap back into having a proper posture naturally.

Stand – Don’t Sit: Most of the workforce sits behind a desk or is now working remotely. If this describes your career, we highly recommend making changes to get yourself standing more than you’re sitting. The best solution for this is to get a standing desk converter. This is something you can simply place on your current desk, and it can be adjusted to a sitting or standing level. If this isn’t possible, make it a point to stand up and take a brief walk around the office or block if possible every hour.  

Core Strength for Runners is Essential

Whether you do a yearly Turkey Trot, or you participate in several races per year, core strength is going to make a dramatic difference in how you feel and how you perform. What’s more, building core strength is an investment that pays you back many times over. Even if you aren’t a runner, core strength helps you to avoid muscle overcompensation, injury, and musculoskeletal distortions.

Need Help Building a Running-Specific Plan in Chicago?

If you’re training in Chicago in the Andersonville Neighborhood and you want a simple plan that fits your training week, our team at RennWellness can help.  We offer consultations and for runners we commonly focus on:

• Movement and running mechanics (Dr. Renn is SFMA certified)
• Realistic core and hip stability routine that fits your training cycle
• Supportive options when needed for running related injuries such as plantar fasciitis, achilies tendonitis, shin splints, knee pain (runners knee), hip pain and low back pain using Class IV Laser Therapy, Shockwave Therapy and Physical Therapy when indicated.

Common Questions Our Runners Ask

How often should runners do core training?

Most runners do well with 2-3 short sessions a week for about 10-15 minutes.  Consistency matters more than long workouts. If you’re in a heavy mileage or race-build phase, 2 sessions a week is often enough to maintain results without interfering with run recovery.

Is core strength or core endurance more important for running?

For running, core endurance is usually the bigger limiter.  Running requires you to hold posture and stability for a long time, especially when fatigue hits late in a run.  Your core needs to stay “on” without excessive bracing or holding your breath.

When should I do core work – before or after my run?

Most runners prefer core work after easy runs or on strength-training days.  If you’re doing speedwork or a long run, keep core training light the day before so you don’t show up with a fatigued trunk.

Can core training help my low back tightness after running?

It depends on what is causing the tightness.  Low back tightness is often but not always related to fatigue, posture changes, or compensation (especially when hips and glutes aren’t contributing properly).  Core training that emphasizes neutral spine control and breathing may help some runners feel better and recover faster.  If symptoms are persistent, worsening, or affecting daily activity, it’s smart to get evaluated.

Can core work prevent runner’s knee, IT band pain, or shin splints?

Core training can be a helpful part of a prevention plan because it supports better control of posture and pelvic stability.  That being said, most running issues are multi-factoral and involve things like training load, footwear, recovery, mobility, strength, or mechanics.  The best results come from combining core work with a well rounded strength and training approach.

If you have questions, give us a call.

Still struggling with recurring flare-ups or form breakdown late in runs?  If you’re training around Andersonville, our team at RennWellness can help you identify what’s driving the breakdown and build a simple plan that fits your schedule.  Call or text 773.878.7330

 

References

1. Sato K, Mokha M. Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners? J Strength Cond Res. 2009 Jan;23(1):133-40. doi: 10.1519/JSC.0b013e31818eb0c5.