Does Core Strength Training Improve Running Performance?

Core strength training (CST) is often recommended for runners to improve stability, efficiency, and performance. But does the science support these claims? A landmark study by Sato & Mokha (2009) explored whether six weeks of core training influences running kinetics, lower-extremity stability, and 5000-m performance in recreational runners. It should be noted that this study uses only 28 recreational runners and therefore deemed as a small sample size.

The Study

Participants:28 recreational/competitive runners (average age ~37 years) were randomly assigned to a CST group or a control group.

Intervention:

• The CST group performed five core exercises (e.g., planks, side planks, bridges) 4 days per week for 6 weeks.

• The control group maintained their normal running routines without added core work.

Measurements:Researchers evaluated:

• Running kinetics (ground reaction forces, GRFs),

• Lower-extremity stability (via the Star Excursion Balance Test, SEBT),

• 5000-m time trial performance.

Runner holding a plank

Key Findings

• Performance Gain: The CST group improved their 5000-m run times by an average of 47 seconds, compared to just 17 seconds in the control group.

• No Biomechanical Changes: CST did not significantly alter running kinetics or lower-limb stability measures.

• Potential Performance Edge: While biomechanics stayed the same, improved trunk stability and endurance may have contributed to a more efficient transfer of energy during running.

  
  

How Does This Compare to Later Research?

Subsequent studies show that core training alone may not be as effective as combining it with heavy-load strength training and plyometrics, which have stronger evidence for improving running economy and performance (Beattie et al., 2014; Blagrove et al., 2018).

A 2019 study by Tong et al. found that 6 weeks of functional core training improved running economy by ~3% and led to faster 5-km times, supporting the idea that core strength can still play a valuable role.

Practical Tips for Runners

• Add 2–3 short core sessions per week focusing on planks, side planks, bridges, and dynamic stability exercises.

• For more significant performance gains, combine core training with strength work (e.g., squats, lunges) and plyometrics.

• Recreational runners may see the biggest benefit from simple core routines, while advanced runners should consider integrated strength programs.

  
  

Unsure on how to build core strength and stability exercises into your program or if these may benefit your running then please get in touch we would love to help you!

References

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

• Beattie, K., Carson, B. P., Lyons, M., Rossiter, A., & Kenny, I. C. (2014). The effect of strength training on performance indicators in distance runners. Journal of Strength and Conditioning Research, 28(2), 408–420.

• Blagrove, R. C., Howatson, G., & Hayes, P. R. (2018). Strength and conditioning for endurance runners: Theory to practice. Strength & Conditioning Journal, 40(3), 1-12.

• Tong, T. K., Wu, S., Nie, J., Baker, J. S., & Lin, H. (2019). The effect of functional core training on running economy and performance of recreational runners. Biology of Sport, 36(3), 263–268.