There’s a lot of conflicting information out there about running mechanics, core strength, and what actually makes someone an efficient runner. Some swear by traditional biomechanics, others push alternative methods, and then there are those who dismiss anything outside their own perspective. So let’s break it all down, using research-backed evidence, and clear up some of the biggest misconceptions floating around.
Does Core Strength Matter for Runners?
Yes. Core strength is a fundamental part of running efficiency, injury prevention, and posture. The core stabilizes the body, allowing the legs and arms to move efficiently without excess energy loss. Research supports this:
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Kibler, Press, & Sciascia (2006) found that core stability is essential for athletic function, including running, because it provides a foundation for efficient movement.
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Sato & Mokha (2009) showed that core strength training improved running economy, meaning runners used less energy at the same pace.
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Fredericson & Moore (2005) emphasized that core stability training reduces injury risk and improves postural control in runners.
One of the biggest misconceptions about core strength is that since runners aren’t doing planks or squats while running, those exercises don’t help. That’s missing the point. Strength training builds the foundation that allows for better movement patterns. Just like a sprinter benefits from lifting weights even though they don’t sprint with a barbell on their back, runners benefit from core work that improves stability and efficiency.
How Much Torso Rotation Is Too Much?
Every runner rotates their torso to some degree. The question is how much rotation is efficient and when does it become counterproductive?
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Novacheck (1998) and Cavanagh & LaFortune (1980) both found that some degree of torso rotation is a natural part of running biomechanics. It helps counterbalance the movement of the legs and arms, reducing energy waste.
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Excessive rotation, however, can lead to inefficiencies. Kyrolainen, Belli, & Komi (2001) found that biomechanical factors like unnecessary movement contribute to higher energy demands while running.
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Running efficiency comes from controlled movement. The best runners show minimal excess motion, including keeping rotation in check rather than exaggerating it.
Is Torso Rotation Protective Against Injury?
Moderate, natural rotation is part of efficient movement, but using exaggerated rotation as an injury-prevention strategy isn’t well-supported by research. The body naturally recruits different muscle groups to distribute load, and excessive rotation could actually create imbalances rather than prevent them. The key is balanced movement patterns, not forced mechanics.
The Sling Method: Science or Pseudoscience?
The “sling method” claims that running is driven primarily by the torso, with the arms having little to no role in driving the legs. This contradicts well-established research on running biomechanics.
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Running is a whole-body movement. Ferber, Hreljac, & Kendall (2009) reviewed running mechanics and found that efficient runners optimize movement across the entire kinetic chain.
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The claim that arms don’t drive the legs is misleading. Lieberman et al. (2010) showed that arm swing plays a role in maintaining balance and rhythm, particularly at faster speeds.
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The idea that torso-driven movement is the primary driver of running lacks peer-reviewed evidence. While the anterior and posterior oblique slings contribute to movement, they do not function independently from arm and leg mechanics.
No elite runners use an exaggerated torso-driven approach. The best runners in the world have controlled, efficient movement patterns with minimal excess motion. While every runner rotates their torso slightly, saying “torso rotation = inefficient athlete” is incorrect. The most efficient runners move in a way that minimizes wasted motion and maximizes forward propulsion.
Should the Creator of a Running Method Have Credentials?
The short answer? Yes. Running is both an art and a science, but when someone is selling a method that contradicts biomechanics research, they should be able to back it up with more than opinions. Having expertise in biomechanics, kinesiology, or coaching experience with proven results matters.
When someone’s response to a critique is “prove it or shut up,” that’s not the attitude of someone looking to engage in scientific discussion. That’s ego-driven, not evidence-based. Science is about questioning, testing, and refining knowledge, not shutting down debate.
The Bottom Line
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Core strength and stability play a huge role in running efficiency and injury prevention. Planks and other core exercises contribute to better posture and movement patterns.
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Some torso rotation is natural and efficient, but excessive rotation can be counterproductive.
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The sling method lacks solid scientific backing and contradicts well-established biomechanics research.
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Running methods should be backed by credible research and experience, not just strong opinions.
If you’re serious about improving your running, stick with methods that are supported by science, practiced by elite runners, and tested in real-world conditions. Strength training, proper biomechanics, and controlled movement patterns are what truly make a difference.