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Rotational stability might not be the first thing that comes to mind when thinking about running performance, but it’s one of the most important—and most overlooked—elements of staying fast, efficient, and injury-free. Simply put, rotational stability is your core’s ability to control and resist twisting forces while you’re running. Without it, energy leaks happen, mechanics break down, and your risk of injury shoots up.
When you run, your upper and lower body naturally rotate in opposite directions. Think about how your right arm swings forward when your left leg drives through—this creates rotational forces that your core must stabilize. If your core isn’t up to the task, you’ll lose efficiency and put extra stress on areas like your hips and lower back. The result? Slower running and a higher chance of injuries like shin splints, Achilles issues, or lower back pain.
The good news? You can train for better rotational stability. Here are three key exercises that will build core strength where it really matters:
1. Pallof Press
This is one of the best anti-rotation exercises out there. It hits the deep core muscles that help you resist unwanted twisting forces while running. This is not nearly as easy as it looks. Hook a resistance band at chest height, grab it with both hands, and step sideways until there’s tension in the band. Press your hands straight out in front of you, keeping your torso completely still—don’t let the band pull you out of position. Hold for a second, then bring it back. Do 10-15 reps on each side.
Modify: To make it harder try in a split squat or on one leg. To make it easier do from a tall kneeling position.
2. Dead Bug with a Resistance Band
The dead bug is a great exercise for building core stability while resisting rotational forces. Lie on your back with your arms extended straight up and your legs bent at 90 degrees. Hold a resistance band anchored above you (or just extend your arms without one). Slowly lower one arm and the opposite leg toward the ground, keeping your core tight and your back flat against the floor. Bring them back up and repeat on the other side. Perform 10-12 reps on each side. This move trains your core to stabilize your spine as your limbs move independently, just like when running.
3. Single-Leg Deadlift with a Reach
This exercise not only strengthens your glutes and hamstrings but also challenges your core’s ability to resist rotation as your torso moves. Stand on one leg, keeping a slight bend in the knee. Hinge forward at the hips, reaching both hands toward the floor while extending your other leg straight back. Keep your torso stable—don’t let it twist. Return to standing and repeat 10-12 times on each leg. This exercise mimics the single-leg stance phase of running and builds rotational control.
Add these exercises to your routine a couple of times a week. It doesn’t take long, but it pays off in a big way—better form, more efficient running, and fewer injuries. Rotational stability is one of those little things that can make a big difference. So, if you want to run faster, stay injury-free, and get more out of every stride, don’t skip this part of your training. You’ll feel the difference.
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