Maximize transfer of dynamic stability training for running

Part 3: Framework to improve dynamic stability training transfer

In part 2 we provided isolated and static exercises to improve the strength capacity of the stabilizing muscles, but these should not be the endpoint of your training program. While they can make your body stronger, they don’t make you run more efficiently. The next step should be training intramuscular and intermuscular coordination in faster movements, which can be trained with dynamic and reactive exercises.

2. Dynamic exercises

Dynamic exercises are the next step that emphasizes the functional training aspects of muscle groups. Although they can still improve muscle strength and endurance, the primary goal is to enhance intramuscular and intermuscular coordination between muscle groups. Quality of execution is crucial, so focus on proper technique rather than quantity. To effectively challenge the neuromuscular system, it’s crucial to vary the exercises regularly. Circuit training can be great way to keep it challenging.

However, it’s important to recognize that mastering dynamic exercises are not the endpoint. Although these exercises have higher specificity than isolated and static exercises, they still fall short of the demands of activities like running.

Example exercises

Pallof press – backward lunge to knee lift

E.g. 3 x 8 left & right R1′

This exercise has a similar target as the more static single-leg stance variant. It aims to strengthen the posterior oblique sling on the left leg in various body positions. Holding the final position for one second can serve as a useful indicator of control and execution quality.

stork swissball – 3D

E.g. 3 x 8 left & right R1′

To target the whole-lumbopelvic core strength, we can incorporate movements that increase the range of motion in the hip (squat), perform arm lifts, and include upper body rotations. By adding 3D components to our training, we can challenge our muscle fibers from different angles, making it more difficult to maintain stability.

2. Reactive exercises

As we already know from the determining factors (part 1), we must rely on muscle pre-activation, where the stabilizing muscles are already active before the foot hits the ground. By incorporating reactive exercises we train the ability to stabilize during a limited time. Focus on whole-body exercises gets priority in this type of training.

Example exercises

double skips – core tension

E.g. 5 x 20 sec R1′

This exercise focuses on the sagittal and rotational control of the abdominal muscles during reactive work. Pro tip: Try not to lean forward (hanging) & keep the tension on the elastic bands without moving.

skip & hold – loose weights

E.g. 3 x 16 jumps R1′

By incorporating loose weights we increase the unpredictability of the exercise. Only a good co-activation of the lumbopelvic muscles will improve the execution. Pro tip: hold 1 sec before going to the next jump to assess the success of the stabilizing action.  

Hurdle skips + weight

E.g. 5 x 20m R30′

The hurdles require a high knee, which can help to maintain a good hip lock and pre-activation prior to ground contact. Pro tip: Increase stride length and intensity of the exercise.

Strides with stick

E.g. 3 x 60m (60-70% max) R2′

These strides won’t improve your running speed but challenge the lumbopelvic muscles that control the pelvis. Pro tip: after the submaximal strides with the stick, do some harder strides (80-90%) to initiate a transfer.

Picture of Written by Philip Cortvriendt

Written by Philip Cortvriendt

Philip achieved a master’s degree in physiotherapy & rehabilitation sciences and has core expertise in the field of running, working with both recreational and elite runners. Philip has the unique role of educating Runeasi physiotherapists and helping them translate biomechanical insights into targeted strength and conditioning exercises- specifically on how they can improve their client care using scientifically validated biomechanical insights from our Runeasi analytics.

Get powerful insights in Running Performance

Speak to a member of our Runeasi team, and learn how Runeasi can help you add value to your performance assessments. 

If you already have a full picture of Runeasi, go for a 15min call to quickly chat about the possible next steps. Do you want to go more in detail and learn about our parameters, schedule a 45 min demo.


1. Global movement quality

Track and improve your client’s Runeasi running quality. Identify their weakest link with our advanced visualisation.

2. individual recommendations

Get individual training and cueing recommendations to improve your client’s weakest link.

3. Real-time feedback


4. Session trends

Learn more about your client’s running quality during daily training. Our session trends show when and where the quality drops with fatigue.

5. Quick comparisons

Compare pre-post data to show intervention effects on the movement quality. 


1. No motion artifacts. The Runeasi belt is secured tightly against the body and the skin to capture the actual movements of the body’s center of mass. Attaching or clipping the sensor directly to the pants would allow the sensor to wobble from side to side (i.e., measuring the wobbling of the pants, and not the human body.

2.  Easy to standardize the sensor’s positioning. The Runeasi belt makes it easy to consistently position the sensor close to the center of mass. Attaching the sensor directly to the pants would dramatically affect the reliability of the outputs as the height and tightness of the pants will affect the results. Moreover, these pants attachments often shift sideways while running which further decreases the data quality. 

 3. Comfortable to wear.  Hundreds of runners confirmed that they immediately forget about our belt while running. This allows them to move without any restrictions and allows us to capture movements that are representative of a client’s true biomechanics.



Accurately captures full range of motion and kinetic parameters by leveraging wide sensing range (16 Gs) & high sampling frequency (1000 Hz)


Built to withstand high intensity training and sweating. Suitable for the outdoor elements, come rain or shine. Robust to handle the repetitive and ruthless impact shocks of running.

Lightweight & SLIM

Seamlessly integrates onto the body to support movement without restrictions. Weight: 9.4g/0.33oz with battery. Dimensions (36.6mm/1.44” dia. X 10.6mm/ 0.42” thick)

No charging wireless

Replaceable coin-cell battery with operating time up to months, depending on the usage. Bluetooth® 5.0 radio for effortlessly transmitting data real-time or post-session.