Runners: your poor core strength might be slowing you down
Tap into the behind-the-scenes muscles that hold a runner together
“Core work” often gets lumped in with ab exercises, but for runners, the core does far more than help with sit-ups. These muscles play a steady, behind-the-scenes role in how you balance, how you absorb impact and how long you can hold your form before things start to go sideways.
Research has linked core training to improvements in balance and athletic control, both of which matter when you’re running on tired legs or uneven ground. Here’s how you can get your core area working harder for you.
What experts mean when they talk about the core
A recent article in The Manual explains that the core is better thought of as a support system than a single muscle group. It includes the muscles at the front and sides of the torso, the deeper muscles of the lower back, the pelvic floor, the muscles that help control spinal movement and the glutes. Together, they stabilize the pelvis and spine while the legs do the work of moving you forward.
For runners, this matters because these muscles don’t just generate strength—they control it. They help you stay upright, keep your stride from falling apart and absorb impact when fatigue sets in.
Weak core, sore back
One of the strongest links in the research is between weak deep core muscles and lower-back pain in runners. When those deeper stabilizers aren’t pulling their weight, the body compensates by leaning on more superficial muscles, like the abs. That can lead to faster fatigue and more strain in the lower back. Runners with stronger, more stable cores are often better able to handle the repetitive forces of running without overloading one area.
How core strength supports running form
A solid core helps connect the upper and lower body. Without that connection, runners may start to rotate excessively, slump forward or rely on other muscles to create stability. Over time, those small compensations can add up, affecting efficiency and performance.
How runners can get started
A few focused minutes after a run or on strength days is often enough to make progress. Start with basics like planks, side planks and controlled rotational movements. Focus on holding steady rather than pushing through fatigue. Pay attention to breathing and posture—if you’re arching your back or holding your breath, you’ve gone too far.
