The Role of Core Stability in Long-Distance Running Performance

When most people think about running, they picture strong legs and endurance. But there’s another key component that often goes unnoticed: the core. Core stability plays a crucial role in long-distance running, influencing posture, efficiency, and injury prevention. Whether you’re a weekend runner or training for a marathon, understanding and strengthening your core can make a significant difference to your performance.

What Is Core Stability?

Core stability refers to the ability to control your trunk and pelvis during movement. It isn’t just about having visible abs, it’s about how the deep muscles around your spine, pelvis, and hips work together to maintain balance and support movement. These include:

• The transverse abdominis, which acts like an internal corset

• The multifidus along the spine

• Pelvic floor muscles

• Glutes and hip stabilisers

A stable core allows your body to move efficiently, absorb impact, and transfer force from your legs to the upper body without excessive strain. Without it, small imbalances can snowball, leading to fatigue, inefficient form, or injury.

Why Core Stability Matters for Runners

1. Maintaining Efficient Running Form

A strong core keeps your posture upright, reduces unnecessary trunk rotation, and helps maintain an economical stride. Over long distances, even slight deviations in posture can increase energy expenditure and contribute to fatigue.

2. Reducing Injury Risk

Weak core muscles can cause compensations elsewhere. Hips, knees, and ankles may absorb forces they’re not designed to handle, increasing the risk of common running injuries such as IT band syndrome, shin splints, or lower back pain.

3. Supporting Breathing and Endurance

A stable torso supports the diaphragm and encourages proper breathing mechanics. Efficient oxygen delivery is essential for endurance running, and a strong core can help maintain breathing patterns even when fatigue sets in.

4. Improving Recovery

Good core control minimises unnecessary movement and stress on muscles and joints, helping the body recover faster after long runs.

How to Assess Your Core Stability

You don’t need complex equipment to see how your core is performing. Simple tests include:

• Plank and Side Plank Holds – Observe whether your hips stay level and your back remains neutral.

• Single-Leg Balance – Standing on one leg while keeping the torso stable can highlight weaknesses in the hip and trunk muscles.

• Bridge Exercises – Lifting the hips while engaging the glutes and core helps identify stability issues in the lower back and pelvis.

These assessments can reveal areas that need attention before they become problems during training.

Core Exercises for Long-Distance Runners

Adding targeted exercises to your routine doesn’t need to be complicated or time-consuming. Some effective options include:

• Planks and Side Planks – Build endurance in deep core muscles.

• Dead Bugs – Encourage controlled movement of arms and legs while maintaining a stable torso.

• Bird Dogs – Improve spinal stability and coordination.

• Glute Bridges – Strengthen the hips and posterior chain.

• Standing Rotations with Light Resistance – Train rotational control and balance for more efficient running mechanics.

Aim for short, consistent sessions a few times per week rather than long, infrequent workouts. Even 10–15 minutes can make a noticeable difference over time.

Integrating Core Work into Your Running

Core exercises work best when incorporated alongside your regular training, rather than as a separate or occasional activity. Consider:

Pre-Run Activation – Gentle core exercises as part of your warm-up to prepare the body.

Post-Run Engagement – Light core work to maintain muscle activation and encourage recovery.

Gradual Progression – Increase difficulty or duration slowly to avoid fatigue and overuse.

This balanced approach ensures that core stability enhances performance without interfering with your running volume or intensity.

Core stability is fundamental to running well over long distances. Strong, coordinated core muscles help maintain posture, reduce injury risk, improve breathing, and support overall endurance. By regularly assessing your core, performing targeted exercises, and integrating them into your running routine, you can protect your body and improve performance.

Even small improvements in core strength can have a noticeable impact on how efficiently you run and how well your body copes with the demands of long-distance training. For runners of all levels, it’s an area worth prioritising alongside mileage and speed work. Contact the clinic or book your first appointment to see how we can help you.