5 Essential Core Strength Exercises For Runners
Incorporate quality core exercises into your routine to improve running speed, economy and performance
Running is a great activity that nearly anyone can partake in while developing a strong form over time. As enjoyable as it can be, it does take time to build the strength and skill to be an efficient runner, but it is definitely possible!
One of the ways in which you can be an efficient runner is to increase your core strength. Having a strong core is essential to mitigating common running injuries and performing your best.
What Is The Core?
The core is a system of muscles that work together to manage things like gait/propulsion, stability, and force production. The common misconception of core strength training is that it only involves your six-pack muscles (rectus abdominis) - when really, there are many other muscles that are just as involved.
For example, your transverse abdominis muscle (think of it like your innermost corset) is extremely important in breathing and spinal stability.
Your core also consists of:
back muscles that stabilize your spine (multifidus)
your glutes (Maximus, medius and minimus)
your obliques,
your pelvic floor muscles (remember Kegel’s?).
A strong core will be one that allows you to move in all directions and with control, especially with rotation and hip extension - two very important components of running.
What Happens Without A Strong Core?
An additional role of the core is to help manage and absorb forces, such as during running. Running is a high-impact sport that can place a lot of load on the feet, knees, hips and low back.
Having a strong core can help dissipate these forces and provide strength to also propel you forward during the gait cycle much more quickly and efficiently. Neglecting to work on core strength will hurt your performance as a runner and may lead to some of the most common running injuries.
How Can You Strengthen The Core?
There is no single best exercise to strengthen the core. However, because running is a tri-planar sport (meaning the body or parts of the body move in different directions), you want to perform exercises that cater to the planes you move in while running.
Here are 5 essential exercises that runners should include in their core strength program. There are different variations for some of the exercises below, from beginner to advanced.
Core Strength Exercises for Runners
Glute Bridge With Leg Extensions
Any Glute Bridge exercise is training your calves, hamstrings, glutes, and core muscles to push you forward with each stride. This exercise can be even more applicable to runners by straightening one leg in front of you to challenge the strength of your single leg stance while running. Check out this brief tutorial on how to perform this exercise.
Walking Lunge With Cross Connect
Running requires coordination of your upper and lower body for optimal form and efficiency. This Walking Lunge To Cross Connect exercise challenges the single-leg balance and overall stability of your muscles to meet this needed efficiency.
Having trouble with balance? Instead of meeting your knee to your opposite elbow, simply meet your knee to your hand instead for a modified version.
Copenhagen Planks
These are not your typical planks. Many people neglect the importance of the inner thighs (adductor Magnus) with running, and Copenhagen Planks put them front and center.
Important point: ensure the whole body is in a straight line prior to lifting the bottom limb off the floor. Choose the variation that’s best for you, and choose a duration that suits your fitness level. Anywhere from 10-30seconds is sufficient.
Deadbugs
Deadbugs are a staple core exercise that is even part of many low-back rehabilitation programs. They directly target the deep transverse abdominis muscle, which is responsible for stabilizing the spine and supports good breathing. Check out this brief tutorial and try the variation that works best for your fitness level.
Plank Knee Ins
Hip flexion is another component of core strength that tends to be neglected. Just because they feel tight, that doesn’t mean that they need to be stretched - they often need to be strengthened. The Plank Knee Ins exercise drives the knee forward, just as in running, to prepare you for your next stride.
Strengthen Your Core In A Progressive Manner
Strengthening your core will be one of the most important aspects of your running program. Doing so will enhance your performance, reduce your risk of injuries, and make running a lot more fun to do regularly.
Start slow with these exercises, perform a low amount of repetitions/time at first, and progress the duration each week. Always stop if you feel pain during these or any exercise that you are performing.
Check out more exercise tutorials on the FitFx Training YouTube channel or book a free 30-minute consultation
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