IMPORTANCE OF CORE TRAINING FOR RUNNERS

When it comes to core training, it is often met with sighs and often only done because your coach is making you do it. You’d rather be out running or simply spending the time recovering. But, is it time we changed our view on core training? Should we be viewing it as an integral part of the training week? Or were we right all along and rightly dismissed it? Let's find out!

Firstly, when referring to the core I am referring to the 4 major muscles (rectus abdominis, external oblique, internal oblique and transverse abdominis). There are additional muscles, especially in the back such as the glutes and paraspinal that play also play a role in core strength. If you can imagine a box around your trunk, this is the area I am talking about.

One of the main reasons we do any of the training we do, whether it's an easy run or an

interval session, is to get faster. So, I will cut right to it. Does core training make you faster?

Yes.

A group of 20 healthy adults took part in a study back in 2009. They were split into two groups. The first group was made up of twelve individuals, it was this group that received the core training for a 6-week period. The other group was made up of eight individuals and did not receive any core training during this time. A test-retest method was used meaning they were tested at the start of the 6 weeks and then again after the 6 weeks. 5,000m run time for the group that received the core training significantly improved whilst no significant improvement was found in the control group.

Adapted from Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?. The Journal of Strength & Conditioning Research, 23(1), 133-140.

In addition, to having been found to significantly improve running performance, can core training reduce the risk of injury?

Yes.

Core training has been found to be a useful way of treating lower back injuries as it provides strength and stability for the spine. There is also evidence for core stability playing a role in lower extremity stabilisation. The more stable our base for when we are running is the more efficiently, we will be able to absorb the shock and force being applied with every stride. My final note on this, a study conducted In the US involving 120 basketball, cross country and track athletes found core strength to reduce injury risk and time spent out with injury through various tests. However, the most important and slightly surprising part was one athlete sustained a season-ending ACL tear. This same athlete was well below the other participants when it came to the pre-season screening of core strength and stabilisation. Researchers were not studying this so did not explore it further but it is something to consider.

In conclusion, we can see that core strength and stabilisation training is key to improving performance and reducing the risk of injury. It is recommended to do core training 2-3 times a week.

I hope this helps. If you’re looking to take your own running to the next level, I’d love to hear from you. Get in touch today and see how I can help!

Take Care and Happy Running :)

• sources

  Hung, K. C., Chung, H. W., Yu, C. C. W., Lai, H. C., & Sun, F. H. (2019). Effects of 8-week core training on core endurance and running economy. PloS one, 14(3), e0213158.

  Leetun, D. T., Ireland, M. L., Willson, J. D., Ballantyne, B. T., & Davis, I. M. (2004). Core stability measures as risk factors for lower extremity injury in athletes. Medicine & Science in Sports & Exercise, 36(6), 926-934.

  Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?. The Journal of Strength & Conditioning Research, 23(1), 133-140.