Why Runners Need Strength Training and Core Work to Prevent Lower Back Injuries

I love running and it’s is one of the most popular forms of exercise, offering incredible cardiovascular benefits, mental clarity, and an unmatched sense of accomplishment. However, many runners experience lower back pain, and have no idea why – myself included. While factors like improper footwear and poor running form can contribute, one of the biggest culprits is a lack of strength training and core stability.This is why Runners need strength training and core work.

The Connection Between Running and Lower Back Pain

Running is a repetitive, high-impact activity that places stress on the spine, hips, and legs. Without proper muscular support, the lower back takes on more strain than it should, leading to discomfort and potential injuries. Weak core muscles fail to stabilize the spine, and underdeveloped glutes and hamstrings can cause imbalances that put excessive pressure on the lumbar region.

The Role of Strength Training

Incorporating strength training into a runner’s routine is essential for improving muscular endurance, enhancing performance, and reducing injury risk. Strength training strengthens the posterior chain (glutes, hamstrings, and lower back), which is crucial for maintaining proper posture and reducing strain on the lumbar spine. Key exercises include:

• Deadlifts – Build overall posterior strength and reinforce proper hip mechanics.

I honestly was scared of these when it comes to my sensitive lower back. But that’s because I was doing them wrong. The focus should be felt in our glutes, and hamstrings depending on your posture. This is a really good reference that talks about all the variations and what they do. You do NOT have to do crazy weight like you see in every tik tok video. Start with just the movement and then add 5lb dumbbells and work your way up. Get the form first then add weight.

 

• Squats/Lunges – Strengthen the lower body and core while improving stability.

There are so many squat/lunge options it’s very overwhelming when you think about all of them. I always thought that since I was running I’m already working on my leg muscles, I don’t need to work on my legs. But I was wrong. Work these muscles because firstly, you will become a faster runner! What runner doesn’t want that? Secondly, building your leg muscles helps support you while you’re running. It’ll help prevent injury.

This article shows you 36 options of squats and lunges. I would choose a couple working alternating legs, and with both legs. If you have any injury I would avoid any single leg workout till your strength is 100%. I know leg day is painful, but a lower back injury is more painful and puts you on the bench.

 

• Glute Bridges – Activate and strengthen the glutes to support the lower back.

I have a sizable rear end and I avoided working those muscles in fear of it getting bigger. A lot of women have this exact fear – so you’re not alone. You want that big ear end to be muscle not just all fat. Glutes are very underrated when it comes to what it does for you while running. When your glutes aren’t strong the next place it tkes it stability from is the hips and the lower back. And thats exactly what happened to me. I learned the hard way.

I would start with 2 sets of 1 minute each. Slow, controlled and hold at the top for 3-5 seconds. If you want to elevate this exercise and want a more challenging options try the one leg glute bridge. Bonus with the one leg bridge it works your core as well!

 

The Importance of Core Work

A strong core is the foundation of good running posture and spinal stability. Without it, runners are more prone to excessive arching of the lower back, leading to pain and strain over time. Incorporating core exercises can help maintain proper form and prevent overuse injuries. And I think that right now there is a trend to strengthen your hip flexors as a runner, but you need to strengthen the surrounding ares as well.

Some of the best core exercises for runners include:

• Planks (Front and Side) – Enhance core endurance and stabilize the spine. Hold for at least 30 seconds each. Make sure to do each side. If you want a longer workout do 3 sets 30 seconds each side. (Modified: to build to the low plank you can start on your knees)

• Russian Twists – Improve rotational strength and balance. 3 sets of 10 is ideal

• Bird Dogs – Strengthen deep core muscles and improve control. Holding each side for 10 seconds for a set of 10 for each side. Making sure to alternate.

• Bridge Marching – Do for one minute, slow and controlled.

The 4 exercises above should take you about 7 minutes. Thats is not a lot to avoid lower back pain. I went through the lower back pain because I thought all I had to do was run and my lower back said absolutely not! And when your lower back says that – it’s usually when you least expect it. My moment was getting into a car. A CAR! And once I mellowed out the acute pain with rest, heat, and icing I started to do these core exercises daily and every day more and more pain went away. I consider this such a blessing.

Core strength is the basis for all coordinated and powerful athletic movements, basically ANY movement and it reduces stress on the joints.

 

Preventing Lower Back Pain for the Long Run

Adding strength training and core workouts to a running routine doesn’t just prevent injuries—it also improves running efficiency and longevity. Runners who prioritize these elements will notice better posture, reduced fatigue, and a stronger, more resilient body that can handle the demands of long-distance running.

So, if you’re a runner experiencing lower back pain or want to prevent it before it starts, don’t skip the weights or core work. I would do simple 7 minute core workout every day on days you run, and don’t. Do it first thing in the morning, or before bed. And at least two days of strength training. To be a great runner with less accounts of pain and injury runners need strength training and core work.

A little extra effort off the track will keep you moving pain-free for miles to come!

 

If you want a beginner running training program check this article out!