RUN SMARTER, NOT HARDER: THE CORE SECRET TO SPEED AND INJURY PREVENTION

Good news for recreational joggers, triathletes, and high-mileage endurance pros alike … Science shows there’s a smart approach to run training that will result in quicker run times and less chance of injury.

It’s not a matter of racking up miles upon miles, running drills, hill sprints, or fancy fartlek training principles. Science suggests the secret to faster running times and better technique is targeted strengthening of the big muscle groups around the hips, lower back, glutes, and abs.

This finding, published in The Journal of Sports Medicine and Physical Fitness, builds on previous research from long-time running enthusiast, kinesiologist, and group training advocate Dr Jinger Gottschall, who started exploring how runners can improve their performance. Working with a group of recreational runners, Gottschall studied what happened after they added three 30-minute integrated core training workouts into their weekly training regime.

“The runners shaved an average of 66 seconds off their 5km run time.”

Gottschall says the unique thing about this study is that, unlike previous studies that used isolated strengthening to improve running performance, this study focused on three-dimensional integrated exercises. This is significant given the three-dimensional nature of running. "As you run, your legs move forward in one plane, yet the movement of your arms and torso moves in another plane, which is also important for force production and running economy," she says. "With this in mind, three-dimensional core training can play a fundamental role in improving running performance."

The science shows that integrated exercises lead to two key benefits for runners:

• Delivering superior abdominal training which drives efficient force transmission.
• Improving joint symmetry, which may reduce injury risk.

Why is reduced injury risk so important?

Runners typically have a high incidence of injury, and Gottschall says many of these injuries may be due to muscular imbalance and lack of symmetry.

The most common injuries reported by runners are Achilles tendinopathy, plantar fasciitis, stress fractures in the metatarsals, fibula, or tibia, medial tibial stress syndrome, patellofemoral pain syndrome, and iliotibial band syndrome.

According to Gottschall, the majority of these injuries could potentially be minimized by additional activation of the core, which would reduce impact forces or improve symmetry – which helps distribute the load between the two legs. This is why an integrated training approach is so smart, as it incorporates three-dimensional diversity to optimize running performance for the long term.

“Endurance athletes typically live by the slogan ‘more is better’ and simply run more miles – but it’s clear this isn’t the smartest approach,” adds Gottschall. “Thanks to this new study, we now know that integrated core training – so often a missing component – can be the secret to improving running performance and symmetry.”

So, what does an integrated training routine look like?

CORE EXERCISES FOR RUNNERS

Hovers and planks

Hovers and planks build three-dimensional core endurance, which is key to improving speed and enhancing running economy. Once you’ve mastered the basic hover, try introducing an element of dynamic instability by adding foot taps or knee drops. Research shows these variations take core activation to a whole new level.

Mountain climbers

Mimicking the muscle activation patterns of running, mountain climbers are a great way to build cardio fitness and enhance running economy.

Cross crawls

Cross crawls mimic the trunk rotation that occurs while running, building core strength and helping enhance running economy.

Squats

Squats are a great way for runners to strengthen the primary running leg muscles. This lower body strength training can also help reduce the risk of joint pain and injuries linked to overuse.

LES MILLS CORE™ is a scientific core workout inspired by elite athletic training principles, designed to drive incredible core definition and sports performance. Each workout includes planks, lower abdominal endurance exercises, gluteal training, abdominal oblique challenges, and extensor endurance. Together, this combination of integrated exercises simultaneously and effectively works large muscle groups from shoulder to knee, unlike isolated exercises such as crunches, which focus on individual core muscles.

Gottschall recommends running enthusiasts aim for two to three LES MILLS CORE workouts a week, with a few days’ rest between each session. If you're training for a 10km, half marathon, marathon, or ultra-distance event, Gottschall suggests LES MILLS CORE is best done two days before or two days after your longest run.

OTHER WORKOUTS RUNNERS SHOULD TRY

Incorporating low-weight, high-repetition full-body weight training (like BODYPUMP^™) is an ideal way to strengthen the muscles around the joints. Even exercises like bicep curls and deadrows are helpful because your elbows are flexed during running and strong upper body posture is helpful for endurance events.

A combination of strength and flexibility training (like BODYBALANCE^™) will reduce injury risk with exercises that will train the core and stretch the working leg muscles.

FIND A WORKOUT WORK OUT ON DEMAND

TRAINING GUIDES FOR RUNNERS

Since conducting this study, Gottschall has developed running guides catering for beginners through to experienced runners.

Watch and learn more about the science that shows integrated core training can help you run faster and more efficiently.