While many runners prioritize lower body strength, a powerful upper body and a strong core are equally crucial for maintaining optimal running form and preventing injuries. Increased upper body strength can significantly improve endurance and prevent fatigue, enabling runners to maintain an upright posture even when tired. I recommend alternating running training with Pilates workout sessions. Pilates specifically targets balance and strengthens the deep abdominal and pelvic floor muscles, which are essential for a good running technique which contribute to better running mechanics and a reduced risk of injury.
For runners (and walkers) wishing to include balance training in their routine, I am a big advocate for the need for balanced strength for core and ankle stability, as well as upper body strength. Because running, when you think about it, is a one-legged sport. Balanced strength is paramount to avoid injury and maximize performance. Moreover, balance and stability go together. Balance allows an individual to stay upright and stable, while stability is how we maintain alignment in the body. If balance is challenged, that can lead to too much movement at the foot, where the foot is unstable, and instability works all the way to the torso, which increases risk for traumatic injury (rolled ankles) as well as overuse injury (due to compensating for instability) that occurs when running in a forward position. This is the reason I, along with many doctors and physiotherapists, recommend balance board and balance training exercises (https://www.healthline.com/health/fitness/balance-board-exercises#Improving-your-balance-with-a-balance-board) as part of a runner's repertoire. Balance board training helps mitigate the risks of developing common runner injuries, such as IT band syndrome or runner's knee, by incorporating the core and hip, allowing for a stronger professional leg. A few suggested exercises to promote standing stability (https://www.hss.edu/health-library/move-better/balance-exercises-runners) on a progressive level include: (1) Standing on one foot to brush your teeth. (2) Performing single-leg exercises—bicep curls, single-leg deadlifts. (3) Doing single-leg exercises on a surface that challenges stability, for example, a foam pad or BOSU ball. (4) Doing core and hip strengthening exercises—using planks, glute bridges, band walks, etc. By improving balance and stability, runners can be more efficient and hold less energy to control excessive motion, which is simple and effective to maximize performance and avoid injury.
Hi, just to clarify upfront, I am not a PT, and my answer is based primarily on research studies that I've read and some conversations that I've had with athletes and PTs. I believe the most highly cited clinical review article with respect to running and stability (focusing on middle and long-distance running, not sprinting) is the following 2005 paper from Stanford University by Michael Fredericson, MD, and Tammara Moore, PT: """ Fredericson, Michael & Moore, Tammara. (2005). Muscular Balance, Core Stability, and Injury Prevention for Middle- and Long-Distance Runners. Physical medicine and rehabilitation clinics of North America. 10.1016/j.pmr.2005.03.001. https://www.researchgate.net/publication/7739897_Muscular_Balance_Core_Stability_and_Injury_Prevention_for_Middle-_and_Long-Distance_Runners """ The article provides exercises for both lower and upper body work, arguing that both are necessary. It seems that improving muscular balance, muscular/strength symmetry is overall beneficial to health as suggested by this study (as well as several others): Associations of Grip Strength Asymmetry With Multiple Health Outcomes - https://www.sciencedirect.com/science/article/abs/pii/S0749379725000509 Measuring grip strength is a simple way of determining the level as asymmetry (which balance training corrects). Most PTs usually have some kind of grip measuring tool and grip measurements are now also increasingly more common among PTs and doctors. Simple grip measuring tools for personal use are also very affordable (you can get them on Amazon for less than $30), and they offer a simple, quantifiable way to measure a person's strength imbalance. Here is also a free online grip strength calculator, which helps people understand their left-right strength imbalance: - https://www.dexdia.com/grip-calculator Here's an example with the calculator filled out with data from an actual person showing a 12.1% asymmetry: - https://www.dexdia.com/grip-calculator?units=freedom_units&gender=Male&age=30&height_us_ft=5&height_us_in=10&strength_left_lbs=112.44&strength_right_lbs=127.87 This calculator tool is actually something I worked on two years ago and the dataset it uses comes from the following research paper: - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0163917 I'm happy to provide you with any of the mentioned research papers or give you any further information on any questions you might have on the topic of balance training and running.