Share core exercises for my runner friends.
Hi, friends! Are you OK? Hope you have a pleasant morning. I was looking forward to strength workouts, with a red lampshade on my PEMF mat for a while, and then an afternoon full of customer calls.
In today’s post, I want to share some tips on the core work of runners.
The reality is that running itself can feel like a complete exercise: it builds endurance, strengthens the cardiovascular system and challenges the lower body. But if you want to take your performance, posture, and resilience to the next level, then it’s also important to do when not running. How mobility are you? Nutrition? sleep? recover? nuclear?
Working with core muscles can improve balance, efficiency and reduce the risk of injury. The core is not just your abs, but your hips, lower back and hips, which play a huge role in running form and strength.
Today, I’m sharing a review of the best core exercises for runners, so you can add simple, effective movements to your strength training routine. These exercises won’t take a long time, but whether you’re training for the top 5K or figuring out how to train a half marathon, there’s a huge benefit for every type of runner.
Runners’ core exercise
Today I want to chat:
Why a strong core is crucial to runners.
Benefits of consistent core training.
A detailed list of the best core exercises, taking steps.
Guidance on the frequency of including core routines in your training program.
My goal is to make this guide as easy to implement as possible. Bookmark, save the exercise, I hope it will provide some Inspo for your next training cycle!
Is a strong core important to runners?
It is X 1000000000. Many runners ignore core strength because they think running is enough. But a weak core can lead to poor posture, reduced efficiency and even injury.
A strong core can help you maintain proper alignment, keep your pelvis stable and reduce unnecessary left and right movements. It also allows you to transfer power from your upper body to your legs more efficiently, helping you run faster.
(Flashback when I used to run regularly! I started to relax a little sprint!)
Why runners need strong core
Improved economic running
When you engage in cores during your run, you stay more straight and avoid wasting energy. This efficiency can increase endurance and help you keep pace for a long distance.
Reduced damage risk
Weak core muscles can cause excessive use of hips, knees, and lower back. Strong core supports stability, so each stride is smoother and safer.
Better posture and breathing
A stable torso helps runners keep their shoulders relaxed, their ribs downward and their chest open – all of which makes breathing efficient and easy to breathe and prevents slipping down with the speed of fatigue.
Power and speed growth
By creating a strong foundation, your body can deliver more motivation with each stride. Think of it as a bridge: the stronger it is, the more weight it can bear. Runners with solid core strength will often notice better sprint finishes and uphill power.
What is the best core exercise for runners
This is the core routine you can rotate training. Aim at each side 8-12 times or 30-60 seconds per movement.
Wooden plank location
Positioning from head to tail into a straight line, under the shoulders.
Keep your arms straight or bent and focus on keeping your feet flat.
Stay and engage your core to avoid sagging hips.
Side panel
Lying on one side, legs pile up, and then lift the side panels.
Keep your hips high and your body straight and don’t forget to switch sides.
Add leg lifts for additional challenges.
Dead insects
Lying on your back, arms reaching to the ceiling, knees bent at 90°.
Lower one arm and opposite legs while pressing down the waist down.
Return to the start and switch sides.
Bicycle tightening
Lie on your back with your feet raised.
Extend one leg while extending the opposite elbow toward the bent knee.
Move in controlled lateral motion.
Butt bridge
Lying on your back, feet flat and knees bent.
Press into the high heels, raise your hips and hold them.
Add a one-leg change to runners to challenge stability.
Resistance band rotation
Anchoring resistance band with high chest.
Stand tall, hold with both hands, rotate sideways, keeping your hips stable.
This mimics the rotation control of the operation.
To stretch after your daily routine, check out my favorite core stretching.
How often should the core work?
Most runners benefit from adding 2-3 core exercises per week. You can post a short core routine at the end of the run, or use it quickly for 10-15 minutes on a strength training day.
The key is consistency. Over time, you will find better stability, less fatigue and stronger running forms.
Running is more than just strong legs and good shoes. By training your core muscles, you will build a foundation that supports every step, reduces the risk of injury, and helps you run more effectively.
It’s much easier to try this core exercise consistently for runners and notice that keeping posture, taking deep breaths and staying motivated during these long runs.
And, if you want to dig into a comprehensive strength program, here’s a great place to start: functional core training.
I would love to hear from you in the comments: How often do you do core work as part of your training? Do you have any actions you like?
XO
Gina
