The Top Core Exercises For Runners

Whether you’re sprinting up a hill, grinding through the last mile of a marathon, or doing a gentle loop of the park, your core muscles are continually being engaged when you run. So, by performing core strengthening exercises, you’ll train those muscles so they can give you even more support and stability.

Core exercises for runners are one of the most common kinds of strength training used by runners of all levels, according to a survey. They provide multiple benefits in terms of performance, injury prevention, running economy and beyond.

In this guide, you’ll learn more about what the core is, and the benefits of core exercises for runners. We’ve also described nine effective core workouts for runners, and provide more information about how to fit them into your running routine.

What is the core?

Before you begin doing exercises for core strength, it’s valuable to have an understanding of what the core actually is, so you know what you’re training.

The ‘core’ simply refers to the central area of your body. Definitions vary, but it’s generally seen as the area from your hips up to your rib cage on the front, back and sides of your body. The core includes many different muscles and muscle groups, including:

• Abdominal muscles (stomach area)
• Obliques (your sides and up to your ribs)
• Lower back and spine muscles
• Hip flexors (at the top of the hip)
• Pelvic floor (between your legs)
• Gluteus maximus and gluteus medius (your bottom)
• Latissimus dorsi (your middle back)

All of these muscles perform crucial jobs in daily life, and particularly when you exercise. Not only do they support your upper body, but they also help with alignment and positioning of your legs and feet too.

What Are The Benefits of a Strong Core for Runners?

If you’ve ever stood at the finish line of a marathon, you might have noticed that some runners seem to lose their posture towards the end of the race - often appearing hunched over and in pain. When we become fatigued, our bodies are less able to hold us upright. But if you have a strong core, you should be able to maintain proper running form even when you’re very tired.

Plenty of research shows that core training can help runners in several ways:

• Improves running economy: Running economy is about how efficient your body is when exercising. One study compared two groups of student runners - one group just did regular training, while the second group added core exercises to their routine for eight weeks. The group that did core exercises had noticeably better running economy on various measures compared to the other group at the end of the experiment.
• Improves performance: Another study looked at how core muscle exercises improved performance on a 5k run. One group spent six weeks doing core exercises on top of their training, while another group just did regular running training. The group which did core training got faster times at the end of the study compared to the other group.
• Reduce injury risk: Numerous sports scientists have looked at whether exercises for core strength can help athletes reduce their injury risk. For example, one study compared the ankle movements of two groups of runners - one did core training, and the other didn’t. After doing a core exercise program, the study found the runners’ feet struck the ground in a more stable (and safer) way, which could reduce their risk of injury from overuse. More generally, a strong core means you’ll have better balance and that means you are less likely to move side to side when running. That means your leg muscles don’t have to overcompensate, and reduces the risk of overuse injuries.

Suggested: 9 ways to become a better runner

Our Top Core Strength Exercises

The best core exercises for runners will help to build strength in all your core muscles. People often associate core training with abdominal (or ‘abs’) exercises such as sit-ups and crunches. This can certainly be part of the picture, but it’s important to train your entire core - rather than just focusing on one area.

Here are nine of the best core strengthening exercises for runners.

1. Planks

Planks are one of the best exercises to strengthen core muscles. They activate all your core muscles (plus muscles in other parts of the body), and help to improve your strength and posture.

Here’s how to do a full plank:

• Get into a press-up position. Your wrists and elbows should be positioned directly below your elbows. Your body should be in a straight line from your head to your heels, while your head should be relaxed and facing the floor.
• Engage your abs, and hold your body rigid - your body shouldn’t sag or bend. You want your body in a straight line - your bottom shouldn’t be pointing up.
• Aim to hold this position for 30 seconds before releasing to the floor. Over time, build up to a longer duration.

There are dozens of variations on planks, all of which provide great core muscles exercises. These include:

• Kneeling plank: A good option for beginners. You place your knees on the floor, with your feet up in the air behind you. Next, place your elbows on the floor, and hold a plank.
• Forearm plank: A more challenging plank. You place your elbows on the floor, with your forearms flat on the ground in front of you, while your legs are stretched out straight behind. Engage your core and hold a rigid position, with a horizontal line from the back of your head to your bottom.
• Plank with arm or leg lift: Get into a full or forearm plank, but lift one leg or arm off the ground and hold it straight for a couple of seconds. Switch between arms or legs.
• Side plank: Lie on your side with your feet stacked on top of one another. With one hand on the ground and the other pointing to the sky, lift from your hips so there is a straight line from your head to your feet.

2. Russian Twists

A Russian Twist is an active core exercise for runners that focuses on your abdominal and oblique muscles.

Here’s how to do a Russian Twist:

• Sit on a mat and keep your feet on the ground, then lean back so there’s a right angle between your thighs and torso.
• Raise your arms out directly in front of you.
• Next, gradually twist your torso in a controlled motion from side to side, with your arms straight out.
• Start with 10 twists on each side, and gradually build up as you get stronger.

As you get more confident, there are several variations on Russian Twists too, including:

• Feet off the ground: This adds more of a challenge, as you need to engage your muscles more to hold balance. Lift your feet just a couple of inches off the ground and perform the same movement.
• Weighted Russian Twist: Hold a weight (start with something light) securely in your hands, with arms outstretched, and perform the same movement.

3. Leg raises

A leg raise is another great core workout for runners. They’ll strengthen your hip muscles, your back and your abs. Here’s how to do leg raises:

• Lie on your back, with your legs extended and your arms to your side with your hands pressing the ground.
• Breathe out then lift your legs upwards, while keeping them straight. Avoid bending your knees.
• Lift your legs until it starts to feel as if your lower back is pulling up off the ground. Stop at this point, then lower the legs to the ground and repeat.

There are dozens of variations of leg raises, which can make them easier or more challenging:

• Resistance band leg raise: Anchor a resistance band to something secure, loop it around your ankles, and perform leg raises.
• Single leg raise: A gentler alternative, simply raise one leg while the other stays on the floor, alternating legs.
• Scissor leg lift: Lie on your back, and lift both legs a couple of inches off the ground. Lift one leg higher first, while holding the other straight. As the top leg descends, begin lifting the other leg past it. Repeat this scissor movement several times.

4. Bicycle crunches

A bicycle crunch is a classic core strengthening exercise, which focuses on your abs and obliques, while also working your hip flexors too. Here’s how to do a bicycle crunch as a runner:

• Begin lying on your back, and place your hands behind your head with your elbows out to the side.
• Lift one leg so it’s stretched out straight a few inches off the ground, then bend the other leg at the knee, lift off the ground and bring it towards your chest.
• As your knee comes towards your chest, twist up the opposite elbow towards the knee (they don’t need to touch).
• Lower your elbow and stretch out the leg at the same time, then perform the same motion with the opposite leg and elbow.

5. Mountain Climbers

Mountain climbers are one of the best core exercises, engaging pretty much all your muscles from your hips to your glutes, to your back muscles, abs, and obliques. When done at speed, mountain climbers are also a fantastic cardio exercise. Here’s how to do mountain climbers:

• Get into a full plank position, with your wrists directly below your shoulders, your head relaxed and facing down, and a straight line from your head to your heels.
• Next, bend one knee, lift it from the ground, and swing it towards your chest in a controlled motion, hold for a second, then return.
• Alternate between legs. Begin with 20 reps on each side.

Variations on mountain climbers for runners include:

• Fast mountain climbers: Do the same mountain climber movement, but at speed, rapidly switching between your legs and driving your knee forwards. Go as fast as you can, while still maintaining the correct position and control.
• Mountain climber to opposite elbow: Get into a plank position and perform a mountain climber movement. But this time, when you bring your knee forward, twist it towards the opposite elbow. This will target your obliques.

6. Runner’s crunch

A runner’s crunch works your abs, obliques and hip flexors and is a fantastic core workout for runners. Here’s how to do a runner’s crunch:

• Lie with your back to the ground, bend your knees and place your feet flat on the ground, with your arms by your side.
• Bend your elbows so they’re at a 90 degree angle to the floor.
• Lift one knee off the ground and bring it towards your chest. At the same time, lift the opposite shoulder off the ground, and bring your elbow to the knee.
• Return your foot and shoulder to the ground, then repeat on the opposite side.

Safety: As with any crunch or sit-up you should aim for a controlled lift using your core muscles. The movement shouldn’t come from the swing of your shoulder, neck or head.

7. Leg In and Outs

Training your abs, obliques and hip flexors, leg in and outs are excellent core exercises for runners. Here’s how to do leg in and outs:

• Sit on the floor with your hands by your sides. Bend your knees and lift your feet off the floor, so you’re balancing on your bottom.
• Straighten your legs out in front of you - you can shift your weight back a little as a counterbalance.
• Bend your knees back into the starting position. Repeat the movement 10 times.

There are some variations of leg in and outs, such as:

• Hands free: Increase the challenge by taking your palms off the ground and holding them to your chest. This way your core muscles will need to engage more for balance.
• Faster OR slower: Significantly increasing or decreasing the speed of the leg in and outs will increase the challenge. Going faster will make your hip flexors work harder. Going slower, by holding your legs out for longer and returning to the starting position more gradually, will be more intense for your abs.

8. Standing Dumbbell/Kettlebell Woodchop

A standing woodchop is a powerful core muscle exercise. This exercise requires a weight - begin with a light dumbbell or kettlebell and only gradually increase the weight as you get more confident. Here’s how to do it:

• Stand with your feet shoulder distance apart, and turned out out slightly.
• If using a dumbbell, hold the grip with both hands. If using a kettlebell, hold the top of the handle.
• Start with the weight on the outside of your right thigh, holding your back straight and with some flex in your knees.
• With straight arms, lift the weight up across your body, twisting your torso, straightening your legs. The weight should end up over your left shoulder.
• You then perform a controlled swing back to the starting position. Perform five reps, then switch sides.

9. Single Kettlebell Farmer’s Walk

A single kettlebell farmer’s walk is a great core workout for runners. It focuses on your obliques, and will also improve your balance. Here’s how to do one:

• Hold a kettlebell in one hand, and stand up straight facing forward.
• Engage your core muscles to ensure that your body stays in a neutral, upright position.
• Walk 20 paces at a controlled, steady pace.
• Switch the weight to the other hand, and repeat.

How to fit core exercises into your running routine

The great thing about core training is that many exercises require no equipment, and require nothing more than your body weight and a bit of space. If you do belong to a gym, you can of course use equipment there for added resistance.

The easiest approach is to simply include core exercises into your general weekly strength training sessions. Runners should aim to do at least one strength session per week, and this would be a good time to include some core strengthening exercises.

A good thing about core exercises for runners is that they don’t take long. You could therefore try to fit them in at the beginning or end of training runs - or even during workouts between reps. For example, if you’re doing an interval training session, you could include some mountain climber sets between intervals. Or you could end a long gentle run with a 60 second plank as part of your cool down.

Clothing for core exercises

Core exercises will see you doing repeated, dynamic movements - so it’s helpful to wear proper sports apparel that’s lightweight, breathable, stretchy, sweat wicking and which stays in place. Browse our collections of loose fitting sports t-shirts, flexible running tights, and drawstring shorts to do your core training without distraction.

Use core strengthening exercises to improve your running

With numerous studies confirming that core workouts can improve your running, reduce your injury risk, and encourage better form, there’s plenty of reasons to include them in your training. So, why not start today?