{"id":1026693,"date":"2026-08-27T04:05:38","date_gmt":"2026-08-27T04:05:38","guid":{"rendered":"https:\/\/www.europesays.com\/us\/1026693\/"},"modified":"2026-08-27T04:05:38","modified_gmt":"2026-08-27T04:05:38","slug":"this-core-routine-for-runners-is-backed-by-new-research","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/1026693\/","title":{"rendered":"This Core Routine for Runners is Backed By New Research"},"content":{"rendered":"

A new study on “anti-movement” versus dynamic core training has clear implications for how runners should train their trunk. Here’s what to do. <\/p>\n

\"glute<\/p>\n

Glute bridge post-run. (Photo: Aleksandr Kondratov, Getty)<\/p>\n

Published August 26, 2026 11:23AM<\/p>\n

For this article, physical therapist Jennie Hansen analyzed a new study on anti-movement vs. dynamic core training and built a simple, science-backed core routine for runners based on the findings. The routine targets the deep stabilizing muscles that protect your spine and improve performance.<\/p>\n

\u201cCore strengthening\u201d is a term runners frequently toss around. We all know we need it. But what exactly is it, and what should it entail? (Hint: Not crunches.)<\/p>\n

When we talk about the core, we mean the abdominal muscles, low back, gluteal, pelvic, and hip muscles that support the spine<\/a> and trunk. These muscles include both smaller, deep groups that attach directly to the spine to provide stabilization and larger, more global ones that can assist with stability and produce movement.<\/p>\n

Why do we need this area to be strong? Well, even non-runners need to pay attention to their core strength to avoid lower back pain, which is the top cause<\/a> of years lived with disability. Athletically, the core must create proximal stability<\/a> to allow for powerful, efficient movements distally\u2014which requires adequate strength combined with coordinated neuromuscular activation and control. So, core strength is certainly important for pain reduction, injury prevention, and athletic performance.<\/p>\n

How the Core Functions While Running<\/p>\n

When running, the trunk serves to provide a stable base of support<\/a> so that the legs can effectively generate the forces that create forward movement. These forces are transferred across the trunk and counterbalanced by the arms, requiring coordination between the hips, trunk muscles, and shoulders.<\/p>\n

While running appears to be purely a forward (sagittal plane) activity, the trunk muscles are hard at work controlling side-to-side (frontal plane) and rotational (transverse plane) forces. Muscle activation and timing<\/a> change with speed, with higher speeds generally requiring more control and work. The deep trunk muscles also contribute to respiration<\/a>.<\/p>\n

While some small trunk motion naturally occurs with running, excessive motion is detrimental. Increased trunk flexion is associated with decreased running economy<\/a> and increased loading rates<\/a> and vertical impact forces. Increased lateral trunk lean<\/a> has also been linked to increased loading rates, which may play a role in the development of certain injuries.<\/p>\n

What an Effective Core Routine Should Look Like<\/p>\n

Even though most of us know that crunches are out, there\u2019s still plenty of confusion about how to train our cores. While strength work doesn\u2019t need to look exactly like running, it does need to meet (and exceed) its demands\u2014meaning that stability should be emphasized over motion.<\/p>\n

Enter a recent study<\/a> comparing neuromuscular activation between \u201canti-movement\u201d and \u201cdynamic\u201d core training. Unlike traditional dynamic core exercises, which work the trunk and spinal musculature by moving through flexion, extension, rotation, and side bending, anti-movement exercises resist external forces, forcing stabilization throughout the trunk\u2014basically, trunk isometrics.<\/p>\n

The Study: Anti-Movement vs. Dynamic Core Training<\/p>\n

The 12-week study compared a combination of Pallof holds and plank variations (incorporating bands and the TRX suspension trainer for progression) in the anti-movement program against a dynamic program that included exercises such as sit-ups, leg raises, jack knives, Russian twists, windshield wipers, and back extensions (incorporating Swiss balls for progression).<\/p>\n

While both exercise groups demonstrated enhancements in neuromuscular efficiency compared to a control group, improvements were overall greater in the anti-movement group, particularly within the deep local musculature that activates prior to limb movement and plays an important role in stabilizing the spine.<\/p>\n

The authors therefore hypothesized that this enhanced neuromuscular efficiency could improve endurance, delay fatigue, and reduce the need for recruitment of larger, more global muscles\u2014thus protecting the spine and potentially decreasing injury risk while improving performance.<\/p>\n

The Anti-Movement Core Routine for Runners<\/p>\n

Runners can apply these findings and consider an \u201canti-movement\u201d-focused core routine, similar to the one used in the study. Nothing fancy or extensive is required\u2014just one exercise each to resist the trunk\u2019s motions (flexion, extension, rotation, and side-bending\/lateral flexion). Simple plank variations and other holds work well to streamline your core routine efficiently and effectively.<\/p>\n

Front Plank
\n\"a(Photo: Ali Nolan)<\/p>\n

Targets:<\/b> Anti-extension \u00b7 full core (local and global)<\/p>\n

The front plank<\/a> is a classic core stability exercise that falls into the anti-extension category, challenging most of both the local and global core muscles<\/a>.<\/p>\n