Core Stability: The Overlooked Key to Better Running
An often overlooked aspect of running performance is your ability to stabilize through your core. While we often hear about “core strength,” it’s important to understand the distinction between strength and stability. Strength is just one component of stability. Simply making your core stronger may not be enough. Doing crunches, sit-ups, or planks won’t automatically fix poor running mechanics. Instead, incorporating purposeful core-stabilizing drills into your warm-ups and strength sessions can make a significant impact on your running efficiency.
Who Needs Core Stability? Every runner needs it, but certain signs suggest when it’s lacking. Here are some red flags that may indicate poor core stability:
Hip Drop- When running, your pelvis (the large bone beneath your spine) acts as a conduit for energy transfer between your legs and up through your spine- a concept known as the spinal engine. After your foot strikes the ground, the force travels up your leg, through the pelvis, and into the spine. If your core isn’t stable enough to handle that force, your lower back may compensate by leaning to one side, causing the pelvis to tilt. This “hip drop” creates asymmetry and can lead to compensations like knee valgus or overpronation.
Upright Trunk- Even at slower paces, runners should maintain a slight forward lean from the hips to the shoulders—not a hunch, but a forward trajectory. If the deep core muscles aren’t engaged, runners often compensate by leaning too far back, resulting in an overly upright or even extended posture.
Knee Pain- Contrary to popular belief, running isn’t inherently bad for your knees. In fact, research shows that running can build capacity in the muscles around the knees and improve the health of your menisci (your knee’s shock absorbers). When runners experience knee pain, the issue is often mechanical. A gait analysis can help identify the root causes, with core instability being a common one. If the core isn’t doing its job, other structures (like the knees) take on excess load.
So, what can you do to improve core stability? Start by learning how to properly activate your deep core muscles, specifically the transverse abdominis and multifidi. These muscles stabilize the pelvis and spine and help maintain posture during running. While the obliques, glutes, and iliopsoas also play a role, they can’t make up for a weak foundation. Working with a sports medicine or performance specialist can help you turn almost any strength movement into a core exercise. Here are a few ways to incorporate core stability into your routine:
Hill Sprints or Uphill Runs- Hills naturally encourage a forward lean and require strong hip extension, both of which demand core engagement and help build speed and posture awareness.
Banded Skips or Runs- Using a strong resistance band around your pelvis (anchored to a secure object or with a partner), creates backward tension. Your core must engage to resist this pull and maintain forward posture. These drills are great as part of warm-ups or gym routines.
Lunges and Split Squats- These movements mimic single-leg running mechanics and challenge your ability to stay stable while transferring force. Adding load increases the demand and reinforces core activation. Even with just two gym sessions a week, runners can build functional strength without bulking up or slowing down.
Bottom Line: Don’t confuse core strength with core stability. Training your stabilizers can improve efficiency, reduce injury risk, and help you run stronger for longer.
Want help building a core stability plan tailored to your running goals? Reach out for an assessment or training session, we’ll make sure your core is doing more than just crunches.