Strong Hips, Core, and Feet = Fewer Running Injuries
- Katherine Havos
- Oct 28
- 2 min read
Running injuries aren’t just bad luck. They’re often preventable!
Recent research shows that adding targeted strength training to your running routine can significantly reduce overuse injuries:
Hip & Core Workouts (Leppänen et al., 2024, BJSM): Novice runners who trained their hips and core had far fewer injuries than those who only ran.
Foot-Core Training (Taddei et al., 2020, AJSM): Strengthening the small muscles in your feet improved stability and delayed injuries.
Smart, Gradual Training (Baltich et al., 2016): Structured programs combining running with strength and coordination kept beginners healthier.
Strength for Marathoners (Toresdahl et al., 2019): Runners who lifted before the NYC Marathon saw better stability and fewer severe injuries.
Key takeaway:
Stronger hips, core, and feet = more resilient runners.
Add 10–15 minutes of targeted strength work to your weekly routine and keep running pain-free!
For example:
Single leg bridges
Split squat
Single leg calf raises
Side plank
Ready to run stronger and injury-free?
Wanting to create your personalised evidence-based running strength program?
Book an Exercise Physiology appointment today!
Katherine Havos Accredited Exercise Physiologist ESSAM, AES, AEP
References:
Leppänen M, Viiala J, Kaikkonen P, Tokola K, Vasankari T, Nigg B, Krosshaug T, Werthner P, Parkkari J, Pasanen K (2024) Hip and core exercise programme prevents running-related overuse injuries in adult novice recreational runners: A three-arm randomised controlled trial (Run RCT). British Journal of Sports Medicine.
Taddei, U., Matias, A., Duarte, M., & Sacco, I. (2020). Foot core training to prevent running-related injuries: A survival analysis of a single-blind, randomized controlled trial. The American Journal of Sports Medicine, 48(14), 3610–3619.
Baltich, J., Emery, C. A., Whittaker, J. L., & Nigg, B. M. (2016). Running injuries in novice runners enrolled in different training interventions: A pilot randomized controlled trial. Scandinavian Journal of Medicine & Science in Sports, 27(11), 1372–1383.
Toresdahl, B. G., McElheny, K., Metzl, J., Ammerman, B., Chang, B., & Kinderknecht, J. (2019). A randomized study of a strength training program to prevent injuries in runners of the New York City Marathon. Sports Health: A Multidisciplinary Approach, 12(1), 74–79.
