Does a strong core improve running performance?
28 Jun 2018

Does a strong core improve running performance?

2 mins to read
Does a strong core mean better athletic performance? Personal trainer Andrew Cate looks at whether core strength training can help you run faster.


What is core strength?

The “core” is a generalised term used to describe a group of muscles in your abdomen, back, pelvis and hip region. The specific muscles include the rectus abdominis, internal and external obliques, pelvic floor muscles, transverse abdominis, and erector spinae.

Training and strengthening these core muscles may help:

  • Improve your posture
  • Even out your pelvic alignment
  • Improve spinal stability
  • Reduces stress on your lower back
  • Improve balance, mobility and agility
  • Improve the efficiency of movement

A strong core may also  help to improve performance and reduce risk of injury in runners.

How does core strength improve running?

A study published in the Journal of Strength and Conditioning Research examined the impact of core strength training on running performance. The researchers compared two groups of runners: one who performed core strengthening exercises for 6 weeks, with a control group who were instructed to maintain their normal training program over the same period.

Before commencing the core strength training, both groups were measured for their 5000 metre run time, and then re-assessed afterwards. After the training period, the researchers noted a significant improvement in completion time in the core strength training group (faster by an average of 47 seconds). The control group also improved their run times, but by only by 17 seconds.

A small improvement in balance was also found in the experimental group compared to the control group. The researchers noted that improved stability of the lower extremity is extremely important to athletic performance, providing better and more consistent movement control. Improved balance may also play a role in preventing potential injuries.

Improving your core strength can benefit your health in a number of ways, and can potentially help you run faster.

Core training exercises are designed to strengthen, stretch, stabilise, balance and coordinate the trunk.
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How to strengthen your core

  • Engage your core - To train and strengthen your core, you need to consciously lock in your posture. This is called “activating” your core, and could be described as sucking your belly button into your spine, or bracing yourself so the muscles in your back, abdominals and side feel contracted and tight. Do this while performing core strengthening exercises and while you run. It may take a little practice to breathe and move while your core is engaged.
  • Use a fit ball - You won't need much equipment for core training. A mat and fit ball are all that you need to get started. Performing exercises on a fit ball (also known as a Swiss ball or stability ball) provides a round, unstable surface that trains your muscles in their full range of motion. It may recruit and activate more muscle fibres than performing the same exercises on the ground.
  • Learn from science - In the study mentioned above, the core strength training group who significantly improved their running time were given fit balls and performed 5 core training exercises 4 times a week. The 5 exercises were:

    Stability ball abdominal crunch
    Back extension on a stability ball
    Prone - 1 arm, 1 leg raise
    Hip raise on a stability ball
    Russian twist on a stability ball

    While these exercises are intended for home training, subjects received a visual demonstration, verbal instruction and a hard copy of exercise instructions (including pictures) from a certified trainer. Beginners would be advised to seek out instruction on how to perform these exercises.
  • Balance front and back - While abdominal exercises and fitness gadgets get a lot of attention, the back muscles are equally important. The erector spine is a group of muscles at the back of your trunk that counterbalance forward flexion of the abdominal muscles, and maintain good posture. A good core strengthening program should focus equally on the front, back and sides of your torso.
  • Try yoga and Pilates - Both yoga and Pilates include exercises and postures designed to improve core strength. Most movements can be modified and adapted to suit individual needs, and these two popular disciplines allow you to receive instruction in a group environment at minimal expense compared to an individual consultation.


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