Core Work Works to Prevent Running Injuries

Posted by Anthony Luke MD, MPH on April 9, 2026

The Starting Line:

What is a better strength routine to help prevent injuries in newer runners - working on the core and hips or ankles and feet?

A randomized controlled trial published in the British Journal of Sports Medicine looked at whether two different pre-run exercise programmes could reduce lower extremity injuries in adult novice recreational runners. The study included 325 runners, who were assigned to one of three groups: a hip and core exercise program, an ankle and foot exercise program, or a control group that performed static stretching. All three groups followed the same running programme over 24 weeks and reported injuries and training each week.

The main finding was that the hip and core program worked best. Compared with the control group, runners in the hip and core group had a significantly lower rate of lower extremity injuries. They also had a 39% lower average weekly prevalence of overuse injuries and a 52% lower prevalence of substantial overuse injuries. In other words, runners doing the hip and core routine were less likely to develop the kinds of nagging injuries that commonly interrupt training.

The ankle and foot programme did not show the same benefit. It did not significantly reduce overuse injuries compared with the control group. The researchers also found a higher rate of acute injuries in the ankle and foot group than in the control group.

For runners, this study suggests that building strength and control around the hips, pelvis, and trunk may be more helpful for injury prevention than focusing only on the foot and ankle. This is especially relevant for runners who are new to training or increasing their running volume.

Finish line:

For adult novice recreational runners, a hip and core exercise programme performed before running appears to reduce overuse injuries better than static stretching alone. A foot and ankle routine by itself did not provide the same protection. For runners starting out, hip and core strength may be one of the most useful places to focus.

Illustration credit: Generated with ChatGPT (OpenAI).

References:

1. Leppänen M, Viiala J, Kaikkonen P, Tokola K, Vasankari T, Nigg BM, Krosshaug T, Werthner P, Parkkari J, Pasanen K. Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: a three-arm randomised controlled trial (Run RCT). Br J Sports Med. 2024 Jun 20;58(13):722-732. doi: 10.1136/bjsports-2023-107926. PMID: 38724071.  https://pubmed.ncbi.nlm.nih.gov/38724071/

 

Note: This general information is not intended to be a substitute for medical treatment or advice. Always consult a professional before making changes to your health and wellness practices.

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