Core Focus DPT

Spring is here—and if you’re like most runners, you’re itching to lace up and get outside. Whether you’re rebuilding after injury, returning from a fitness hiatus, or just ready to soak up some sunshine, it’s the perfect season to refresh your running routine.

But before you hit the pavement, let’s make sure your body is prepped to perform—without setbacks. And yes, that includes taking care of your core and pelvic floor. These often-overlooked areas are foundational for runners, especially if you’re managing symptoms like leaking, heaviness, or just want to feel stronger and more stable with every stride.

This spring checklist will help you protect your body, boost your performance, and enjoy running with confidence—inside and out.

1. Check Your Shoes

Your feet are the foundation of your run—and your shoes can either support you or silently sabotage your stride. While worn-out shoes are often blamed for injuries, research shows it’s not just about old shoes—it’s also about how we use them. (Rethnam et al.)

New running shoes can actually create higher pressure on the soles of your feet, especially if they’re stiff and haven’t been broken in yet. This increase in plantar pressure might raise your risk for foot and ankle injuries—especially if you switch shoes too often.

Other studies also show that ill-fitting or worn-out shoes are linked to foot pain, fatigue, and even higher injury rates. On the flip side, properly fitted footwear and customized insoles can ease discomfort and help reduce overuse injuries. Listening to your body and paying attention to how your shoes feel can make all the difference in preventing foot and joint problems.

Action:

• Keep a mileage log for your shoes (aim to replace around 300–500 miles).
• Avoid switching shoe models too often—your feet need time to adapt.
• “Wear in” new shoes gradually over several shorter runs to reduce injury risk.

2. Activate, Don’t Just Stretch

Warming up before a run is considered essential—but how to do it best? That’s still up for debate. Stretching, especially, sparks a lot of discussion in the running world.

Some studies suggest that static stretching (SS)—where you hold a stretch for 15 to 60 seconds—can increase range of motion and potentially reduce injury risk. Others show that if stretches are held too long (over 60 seconds per muscle group), they may actually impair performance or reduce muscle strength in the short term.

Dynamic stretching (DS)—which involves moving through a range of motion without holding the end position—has been linked to improved muscle power, flexibility, and even longer time to exhaustion. However, research results here are mixed too. Some studies say it helps; others say it makes no difference, or might even hinder performance depending on how it’s done.

One recent study even showed that both SS and DS helped runners feel like the workout was less effortful, even if they didn’t improve performance (Faelli et at.) That in itself might be a win, right?

My take? The science is still catching up, and reviews are definitely mixed.
So do what makes you feel good—and stick with a warm-up that works for you.

Action:

• Add muscle activation moves (like glute bridges or side steps with a mini band) to wake up key running muscles.
• Try 3–5 minutes of dynamic movement (like leg swings, high knees, or butt kicks).
• If you enjoy static stretching, keep it brief and follow it with light movement.

3. Strengthen Your Core & Support Your Floor

Your core isn’t just your abs—it’s your whole center. And when it’s functioning well, your run feels lighter, your posture stronger, and your body more in sync. Your core and pelvic floor help manage pressure, stabilize your pelvis, and support your spine through every step. If one part of the team is lagging, the whole system works harder—and that’s where injuries and leaks can sneak in.

Recent research shows that a well-coordinated core and pelvic floor improve trunk stability, reduce excessive loading on the hips and knees, and enhance postural control during movement. In other words, they help you run better and feel stronger (Bérubé et al.)

Another study highlights the importance of intra-abdominal pressure control and deep core synergy (think diaphragm, transversus abdominis, and pelvic floor working together). Dysfunction in this system may lead to issues like leaking, low back pain, and reduced running efficiency—especially in postpartum women or those in perimenopause (Porrón-Irigaray et al.)

Action:

• Include core stability exercises like bird dogs, side planks, and dead bugs.
• Add pelvic floor training that focuses on both activation and relaxation—breathwork is key here.
• Consider getting assessed by a pelvic health PT if you’re noticing symptoms like leaking, heaviness, or instability.

4. Follow a Smart Training Plan

If you’re excited to log more miles this spring, you’re not alone. But before you build up your long runs or sign up for that 10K, let’s talk strategy—because how you increase your mileage matters just as much as how far you go.

Traditionally, runners followed the “10% rule” (increase mileage by no more than 10% per week), but newer research suggests that guideline might be too rigid or even risky for some. A recent review in Canadian Running emphasized that training progressions should be personalized, taking into account your running history, past injuries, and how well your body is currently tolerating load (Kelly).

A 2014 study in the Journal of Orthopaedic & Sports Physical Therapy supports this, showing that sudden increases in training load—especially when you ramp up volume or intensity too fast—are a key risk factor for injury. Runners logging more than 30 miles per week or running more than 6 days a week were also more prone to overuse injuries.

Action:

• Be flexible with your plan and adjust based on how your body feels.
• Instead of increasing all your runs, try extending just one weekly long run.
• Schedule a cutback week every 3–4 weeks to allow recovery and prevent overload.
• Prioritize quality over quantity—mix in strength, mobility, and rest days to round out your routine.

Run Strong This Spring

Spring is the perfect time to reconnect with your body and your goals—without rushing the process. By checking your shoes, warming up smart, focusing on your core and pelvic floor, and following a thoughtful training plan, you’re setting yourself up for a season of strong, pain-free running.

Running should feel good, not like a battle with your body. So tune in, train smart, and give yourself the space to grow stronger with every step.

And if you’re noticing signs like leaks, heaviness, or nagging aches along the way—don’t ignore them. These are cues, not stop signs. With the right support, you can keep running, feeling confident from your core to your stride.

Disclosures & Disclaimers

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** The views and opinions expressed on this site belong to Vigeo Ergo Consulting LLC. Any advice or suggestions offered herein are not a replacement for medical advice from a physician or other healthcare professional. My blogs are for informational and entertainment purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.