Plank, bridge, and other core exercises to improve stability and efficiency.
When most runners think about getting faster, they picture logging more miles or doing track intervals. But here’s the truth: your legs are only as strong and efficient as the core that supports them.
A strong core keeps your posture upright, prevents wasted motion, reduces injury risk, and makes every stride more powerful. This isn’t just about getting a six-pack — it’s about building a functional, endurance-ready midsection.
Why the Core Matters in Running
Your “core” is more than your abs — it’s a network of muscles that wraps around your torso:
- Front: Rectus abdominis (“six-pack” muscles) and transverse abdominis (deep stabilizers)
- Sides: Internal and external obliques
- Back: Erector spinae, multifidus
- Bottom: Pelvic floor muscles
- Top connectors: Diaphragm for breathing stability
When these muscles work together, they:
- Keep your pelvis level (no hip drop)
- Improve force transfer from your legs to forward motion
- Reduce excessive rotation or sway in your torso
- Support better breathing mechanics
Core Training Principles for Runners
Before we dive into exercises, keep these in mind:
- Prioritize stability over crunches – Core strength for runners is about controlling movement, not just bending forward.
- Train in multiple planes – Running is forward, but your body also needs rotational and lateral stability.
- Go for endurance holds – Your core works for the entire run, so focus on time under tension rather than max load.
The Runner’s Core Workout
Here’s a science-backed, runner-friendly circuit. Perform 2–3 sets, resting 45–60 seconds between exercises.
1. Plank Variations
Muscles worked: Transverse abdominis, obliques, shoulders, glutes
- Forearm Plank: Hold for 30–60 seconds
- Side Plank: Hold each side 20–40 seconds
- Plank with Shoulder Tap: 10–12 taps per side without hips rocking
Form Tip: Keep your body in a straight line from head to heels, avoid dropping hips.
2. Glute Bridge
Muscles worked: Glutes, hamstrings, lower back, deep core
- Lie on your back, knees bent, feet flat
- Press through heels to lift hips until shoulders–hips–knees form a straight line
- Hold 2 seconds at the top, lower slowly
- Reps: 12–15
Progression: Single-leg bridge for 8–10 reps each side.
3. Bird Dog
Muscles worked: Lower back, glutes, transverse abdominis
- Start on hands and knees, spine neutral
- Extend opposite arm and leg, hold 2 seconds, switch sides
- Reps: 10–12 each side
Form Tip: Keep hips level; imagine balancing a glass of water on your lower back.
4. Dead Bug
Muscles worked: Deep core stabilizers
- Lie on your back, arms and legs in tabletop position
- Lower opposite arm and leg toward the floor while keeping your lower back pressed down
- Return to start and switch sides
- Reps: 10–12 each side
5. Russian Twist (Weighted or Bodyweight)
Muscles worked: Obliques, rotational control
- Sit on floor, lean back slightly, lift feet if possible
- Rotate torso left and right with control
- Reps: 12–15 per side
How Often Should You Train Core as a Runner?
- 2–3 sessions per week is ideal for most runners
- Can be done post-run (shorter session) or on non-running days (full session)
- Keep sessions 10–20 minutes — quality beats volume
Pro Runner Tips for Core Work
- Integrate into warm-ups: A quick plank or bridge set pre-run can “wake up” stabilizers.
- Stay mindful: A strong core is as much about engaging it while running as it is about gym work.
- Pair with mobility: A tight hip flexor can shut down glute activation, even if your core is strong.
Example Weekly Plan
| Day | Core Work Example |
|---|---|
| Mon | Plank circuit + glute bridges |
| Wed | Bird dog + dead bug + side planks |
| Sat (post-run) | 5-min mixed plank hold challenge |
Final Word
Your legs might carry you across the finish line, but your core is the foundation that keeps you efficient, stable, and injury-free. Add these exercises to your weekly routine, and you’ll notice better posture, smoother strides, and more power — mile after mile.
