Core Workout for Running

core workout for running

Every runner knows the frustration of hitting a plateau or facing injuries. Core strength isn’t just about abs – it’s crucial for peak running performance. This article will explore simple yet powerful core workout strategies tailored to keep runners moving swiftly and safely.

Dive in and discover how your runs can transform!

Importance of Core Strength for Runners

Strong core muscles are the powerhouse behind every runner’s stride. Your feet play an important role in helping you move efficiently and avoid injuries during physical activities. The little structures in your feet that help you maintain balance and walk properly are essential for providing stability to your body. They help you avoid wobbling, which can tire you out quickly and increase your chances of getting hurt. So, taking good care of your feet and ensuring they are healthy is crucial for maintaining your physical fitness and overall well-being.

Core workouts for running focus on creating a solid foundation that supports efficient movement patterns and helps sustain energy over long distances or during intense sprints.

Including core strength exercises in your training can transform your running by optimizing coordination between your pelvis, hips, abdomen, and lower back. A strong core ensures better balance and control while navigating uneven terrain or making quick direction changes.

It reinforces the entire kinetic chain, leading to a more powerful launch off the ground and a softer landing after each step. With core workout routines tailored explicitly for runners, athletes gain the functional stability to prevent common pitfalls like knee pain or lower back discomfort.

Best Core Exercises for Runners

Plank, bridges, bird dogs, bicycle crunches, side planks, and glute bridges are some of the best core exercises for runners. These workouts can help you develop a stronger and more stable center of your body, which can improve your running abilities and lower the chance of getting hurt.


A plank is a simple yet effective core exercise that targets the abdominals, lower back, and shoulders. It helps runners develop core strength and stability, essential for maintaining good posture and form while running.

By holding a plank position, runners engage multiple muscle groups simultaneously, including the deep core muscles that support the spine. This activity can help enhance your balance and coordination, which can lead to better running performance and lower likelihood of getting hurt.

Incorporating planks into a regular workout routine can increase endurance and improve performance by enhancing the body’s ability to maintain proper alignment during long-distance runs.

By regularly practicing planks, runners can build a stronger foundation for their entire body, leading to improved running mechanics and decreased fatigue. Additionally, this exercise strengthens the muscles around the hips and lower back area—which is crucial for preventing common overuse injuries in long-distance runners.


Bridges are another essential core-strengthening exercise for runners transitioning from the plank exercise. This exercise primarily targets the glutes, hamstrings, and lower back muscles.

By engaging these muscle groups, bridges help improve running efficiency and reduce the risk of lower back pain. Building strength in these areas can improve posture and alignment while running, ultimately enhancing overall performance.

This exercise is like pretending you’re a bridge lifting up! “Get into a comfortable position by lying on your back with your knees bent and feet resting flat on the floor.”Push through your heels as you lift your hips up, so your body makes a straight line from your shoulders to your knees. It’s great for your body and easy to do!

Bird Dog

Transitioning from bridges to bird dogs, this exercise targets the glutes, lower back, and core muscles. Did you know that runners can improve their balance and stability by doing a simple exercise? It involves lifting one arm and the opposite leg while balancing on all fours. If you’re a runner, it’s important to stay coordinated and avoid injuries. One way to do this is by doing a certain exercise regularly. It can really help you improve your overall coordination and reduce the chances of getting hurt while running.

This movement engages deep abdominal muscles and helps develop a strong midsection, which is essential for running properly and preventing injuries. Integrating bird dogs into a core workout routine for runners enhances overall body control and endurance during long-distance runs while reducing the risk of strain or fatigue in crucial muscle groups.

Bicycle Crunches

Bicycle crunches are a dynamic core exercise that targets the rectus abdominis, obliques, and hip flexors. For this workout, you just need to lie down on your back and lift your legs up from the ground. If you want to strengthen your abdominal muscles, try a simple exercise by cycling your legs in the air and touching your opposite elbow to your opposite knee. It’s a great way to tone your midsection and stay fit. If you want to improve your core strength and tone your midsection, there are exercises you can do that specifically target these areas. try this simple exercise: Cycle your legs in the air and touch your opposite elbow to your opposite knee.

Bicycle crunches help strengthen the entire abdominal area while engaging the lower back muscles. Research has shown that bicycle crunches activate more muscle fibers than traditional ones, making them a practical choice for building core strength and stability.

By strengthening the pelvic and hip stability, lowering the chance of injury during runs, and enhancing posture, bicycle crunches can improve a runner’s overall running performance.

Side Plank

Transitioning from the intense abdominal workout of Bicycle Crunches, the Side Plank is another excellent exercise for strengthening the core and improving stability. This static hold targets the obliques, quadratus lumborum, and transverse abdominis, which are essential for maintaining proper running form and preventing injuries.

Engaging in this exercise regularly can enhance endurance training by building strength in the lateral muscles critical for maintaining an upright posture during long runs.

Executing a proper side plank involves lying on one side with legs stacked and lifting the body into a straight line supported by one forearm. Maintaining this position while breathing steadily helps to build endurance through isometric contractions.

Utilizing keywords like “core strength,” “stability exercises,” “athletic performance,” and “endurance training” will help runners recognize the importance of including side planks in their fitness routine.

Glute Bridges

Glute bridges are an effective core exercise for runners, targeting the glutes, hamstrings, and lower back muscles. This exercise helps strengthen the posterior chain and improve running performance by stabilizing the hips and pelvis.

Adding glute bridges to your exercise routine can help improve your running form and strength, while also reducing the chances of lower back pain and injuries.

As part of a comprehensive core training program for runners, exercises like glute bridges targeting key muscle groups used during running are essential.

Core Workout Routine for Runners

Try incorporating high plank clocks, dead bugs, walking lunges with trunk twists, push-ups with oblique squeezes, weighted Superman, and side plank with thoracic rotation into your core workout routine for optimal running performance.

Please keep reading to learn more about these exercises and how to incorporate them into your training schedule!

High Plank Clocks

First, place your hands precisely under your shoulders and align your body in a straight line from your head to your heels to begin performing high plank clocks. Then, tighten your stomach muscles and keep your hips steady as you lift one hand off the ground. Next, move your lifted hand like you’re drawing a big circle on the ground, going as far as you can without tilting your hips or moving the rest of your body. Repeat the same with your other hand.

Go back to the beginning and repeat the process on the opposite side. This exercise works the core and tests shoulder strength, coordination, and stability.

If you’re a runner looking for a great exercise to strengthen multiple muscle groups at once, you might want to try doing high plank clocks. This exercise is especially good for your core, shoulders, and lower back, and it can help you improve your overall fitness and endurance. If you’re a runner looking for a great exercise to strengthen multiple muscle groups at once, you might want to try doing high plank clocks. This exercise is especially good for your core, shoulders, and lower back, and it can help you improve your overall fitness and endurance. This exercise helps improve overall body stability while running, supports better posture, and reduces fatigue by strengthening these crucial areas.

Dead Bug

Engage your core muscles with the Dead Bug exercise, which targets the abdominal muscles and helps improve stability for running.This exercise is done by lying on your back and bending your knees so that your legs are in a tabletop position (like the top of a table). Then, you reach your arms towards the ceiling.

Lie down on your back and try lifting one leg and the opposite arm at the same time while keeping your lower back flat on the ground. Then switch to the other side and repeat.The Dead Bug effectively enhances core strength and reinforces coordination between upper and lower body movements during running.

Incorporating the Dead Bug into your core workout routine can help develop better muscular control, balance, and overall stability. This exercise also aids in building endurance and resilience in the core muscles, promoting efficient running mechanics and reducing the risk of injuries associated with poor form or muscle imbalances.

Including variations of this exercise can further challenge aspects of core strength, such as anti-rotation, making it an essential addition to a comprehensive runner’s core training plan.

Walking Lunges With Trunk Twists

“Have you ever tried walking while lunging and twisting your trunk? It’s actually a great exercise for your abs, sides, and legs. It helps to keep your core muscles strong and toned.” This exercise helps to improve core stabilityenhance balance, and increase overall strength – essential elements for runners seeking to reduce the risk of injury and improve performance.

By incorporating trunk twists into walking lunges, runners can engage their entire core while promoting hip flexibility and mobility, making it a practical addition to any runner’s core workout routine.

Moving on from Walking Lunges With Trunk Twists, let’s explore another core workout for runners – Push-Ups With Oblique Squeezes.

Push-Ups With Oblique Squeezes

Push-ups with Oblique Squeezes engage the entire core and upper body muscles, making it a beneficial exercise for runners. Combining the traditional push-up movement with an oblique squeeze at the top, this exercise targets the abdominal muscles and enhances stability. The controlled rotation engages the obliques while maintaining a stable plank position, promoting improved running performance by strengthening the core and preventing injuries.

Incorporating Push-Ups With Oblique Squeezes into a runner’s core workout routine helps to enhance overall core strength, leading to better posture, reduced risk of injury, and increased endurance during runs.

Weighted Superman

If you want to improve your overall fitness, there’s a simple and effective way to work on your core muscles that also helps your lower back, glutes, and hamstrings. It’s called the Weighted Superman exercise, and it’s a bit challenging. Basically, you lie face down on the floor, stretch your arms out in front of you, and hold onto some weights that you’re lifting at the same time.

When you lift your chest, arms, and legs off the ground together, it can help you strengthen multiple muscles in your body. This workout is really good for making your body stronger and balanced by targeting your core muscles.This workout is great for improving your overall fitness and stability. It focuses on your core muscles, which help make your body stronger and more balanced. Give it a try and feel the difference!This could be really beneficial for your health and balance in general.This exercise helps runners develop a strong posterior chain, crucial for maintaining proper running form and preventing lower back fatigue during long-distance runs.

Studies have shown that incorporating weighted exercises like the Weighted Superman into a core workout routine can enhance muscular endurance and power essential for running. Adding resistance to this exercise challenges the muscles further, promoting more significant strength gains needed for improved running performance.

When done often as part of a complete exercise routine for your center of the body, the Weighted Superman can help improve your body’s position and lower your chances of getting hurt by making your important supporting muscles stronger when you run.When done often as part of a complete exercise routine for your center of the body, the Weighted Superman can help improve your body’s position and lower your chances of getting hurt by making your important supporting muscles stronger when you run.

Side Plank With Thoracic Rotation

Engage your core and raise it into a side plank position on your forearm. Keep your body in a straight line from head to heels. Rotate your upper body, reaching your top arm toward the ceiling while keeping the hips lifted.

Repeat on both sides for balanced strength and stability.

This exercise targets the obliques, shoulders, and hips, enhancing rotational stability essential for runners’ performance. Incorporating this movement into a core routine helps improve running efficiency by promoting proper posture and reducing the risk of injury during dynamic movements like sprinting or running long distances.

Incorporating Core Exercises into the Training Schedule

It is crucial to include core exercises in your training routine to boost your running performance. By performing these exercises either every week or before and after your runs, you can improve your core strength and stability. This, in turn, will enhance your running efficiency and lower the risk of injury.

Weekly Schedule

Core exercises should be incorporated into a runner’s weekly schedule to maximize the benefits. Here’s a sample weekly plan for integrating core workouts:

  1. Monday: Perform 15 core exercises focusing on stability and strength, such as plank variations and dead bugs.
  2. Wednesday: Include 20 minutes of core workout targeting different muscle groups, including obliques and lower back, with exercises like walking lunges with trunk twists and side planks with thoracic rotation.
  3. Friday: Dedicate 10-15 minutes for high-intensity core strengthening using weighted Superman or push-ups with oblique squeezes.
  4. Sunday: Engage in a more extended session, around 25-30 minutes, to work on complete core stability and endurance through a combination of all mentioned exercises.

Pre-run or post-run

Before a run, incorporating core exercises into your warm-up routine can help activate and engage the necessary muscles for stability and endurance. Pre-run core workouts also assist in preparing the body for the impact of running, reducing the risk of injuries.

Engaging in core exercises after a run can aid in improving recovery time by stretching and elongating tightened muscles, promoting better flexibility and reduced muscle soreness. Including these workouts into your pre- or post-run routine can enhance your overall running performance while minimizing the risk of injury.

Incorporating core exercises into your running regimen is essential to build strength and stability and reduce fatigue to improve your overall performance on race day.

Incorporating core exercises into your training schedule can significantly improve your running performance and endurance.Having strong core muscles is important if you want to lower your chances of getting hurt while running and improve your stability and speed.

Regular core workouts allow runners of all levels to build a solid foundation for better posture, alignment, and overall athletic performance. By strengthening your core, you can achieve more vital runs with less fatigue and greater efficiency.

Commit to a consistent core workout routine to elevate your running game and enjoy the benefits of a resilient and robust body.

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