Share core workouts for runner friends.
Hello friends! how are you? I hope you have a wonderful morning. I’m looking forward to strength training. Using a red light mask on a Pemf mat, the afternoon is full of client phones.
In today’s post I wanted to share some tips on runners’ core work.
The reality is that running can feel like a complete training in itself. Build durability, strengthen the cardiovascular system, and challenge the lower body. However, if you want to take your performance, attitude and resilience to the next level, then whatever you do when you’re not doing it will be a problem. How about your mobility? nutrition? sleep? recovery? core?
Moving the core muscles can improve balance, efficiency and reduce the risk of injury. The core is more than your abs, and includes the hips, hips and glutes, which play a major role in the shape and power of your running.
Today I share a summary of the best core workouts for runners, which allows me to add simple and effective movements to my strength training routine. These exercises don’t take much time, but they offer great benefits for all types of runners, whether you’re training your first 5K training or coming up with ways to train for a half marathon.
Core workouts for runners
I wanted to chat today:
Why a strong core is important for runners.
Benefits of consistent core training.
A detailed list of the best core exercises with how-to steps.
Guidance on how often to include core routines in your training plan.
My goal is to make this guide as easy to implement as possible. Save your bookmarks and exercises. We hope we can provide inspo for the next training cycle.
Is a strong core important for runners?
Yes x 10000000. Many runners ignore core strength as they assume that it is enough to run itself. However, weak cores can lead to poor posture, reduced efficiency and even injuries.
The powerful core maintains proper alignment, stabilizes the pelvis, and reduces unnecessary left and right movements. It also allows you to transfer power from your upper body to your feet more efficiently, helping you run faster and more with less effort.
(Flashback when I was running regularly! I’m starting to soften my way back to some sprints!)
Why do runners need strong cores?
Improve the running economy
When you engage the core while driving, you stay in a more straight line and do not waste any energy. This efficiency helps improve endurance and maintain a long distance pace.
Reduced risk of injury
Weak core muscles can contribute to overuse injuries to the lower back, knees and lower back. The strong core supports stability, making each stride smoother and safer.
Better posture and breathing
A stable trunk helps runners relax their shoulders, lower their ribs and keep their chests open. All of these will make you breathe more efficiently and prevent leaning forward as fatigue begins.
Improved power and speed
By creating a powerful base, your body can transfer more power each time you roam. Think of it like a bridge: the stronger it is, the more weight it can carry. Runners with solid core strength often find themselves in good sprint finishes and uphill power.
What is the best core exercise for a runner?
This is a core routine that can be rotated for training. Aim for 30-60 seconds per side or exercise.
Board position
Place your elbows under your shoulders and enter a straight line from your head to your heel.
Focus on keeping your legs flat by straightening and benting your arms.
Hold the core and engage it so that it doesn’t droop your hips.
Side Plank
Lie on one side, stack your legs and bring them to the side planks.
Keep your hips high, keep your body in a straight line and don’t forget to switch sides.
Add leg lifts for extra challenges.
Dead bug
Lie down on your back, raise your arms straight towards the ceiling, and bend your knees at 90°.
Lower one arm and the other leg and keep your hips lowered.
Return to the start and switch side.
Bike crunch
Lie on your back with your legs lifted.
Stretch one leg with your elbow facing the bent knee on the other side.
Moves from the side to side movement.
glute bridge
Lie on your back, flatten your legs and bend your knees.
Press your heels and lift and hold your hips up.
Add a single leg variation to your runner to challenge stability.
Resistance band rotation
Anchor resistance band at chest height.
He is tall, grips with both hands and rotates his hips to the side to stabilize him.
This imitation running rotation control.
Check out my favourite core stretches to stretch after your routine.
How often do runners need to do their core work?
Most runners benefit from adding 2-3 core exercises per week. You can tack a short core routine at the end of a run or give 10-15 minutes of speed on strength training days.
The key is consistent. Over time, it improves stability, less fatigue, and stronger running form.
Running is more than strong legs and good shoes. By training your core muscles, you support every step, reduce the risk of injury, and build a foundation that helps you execute more efficiently.
Try this core workout consistently for runners and notice how easy it will be to hold your posture, breathe deeply and keep them powered in the long run.
And if you want to dig deeper into developing a balanced strength program, then the perfect place to get started: functional core training.
I’d like to hear from you in the comments. How often do you do core work as part of your training? Do you have any favorite movements?
xo
Gina
