The key to effective core training for runners is to define the difference between “core strength” and “core stability”, and which is more important for functional performance.

Do you know the difference between the two? They are closely related, but there are some very important differences.

Core strength could be defined as the ability to generate movement using the superficial (top layer) muscles of the core. When defined this way, core strength may help build a more defined six-pack and boost the ego, but has little impact on the quest to build great running technique.

On the other hand, core stability could be defined as the ability to use the deep muscles of the core to minimize inefficient movement. As you can imagine, core stability is extremely desirable for runners.

To help wrap your head around this concept, think of the pelvis as a foundation that the legs use to push and pull against to generate force. In this way, weak core stability could be compared to running in dry sand. As you may have experienced yourself, running in sand requires more work because the surface you push against gives underneath you, absorbing a lot of the energy you are trying to use to move forward. When you have weak core stability the pelvis becomes hyper mobile and reacts in a similar way, except this time muscles have to push and pull against the uneven service of your hips. Running with good core stability then would be comparable to running on a favorite hard surface. All of your energy is being used efficiently to propel you towards the finish line.

So how can you avoid building core strength without stability? Look for my next blog post where I’ll describe my most effective ways to improve core stability.

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