5 Core Strengthening Exercises for Runners

From improved form to better running performance to injury prevention, the benefits of core strengthening are tremendous. Add these moves to your core strengthening exercises routine for runners to build your core strength.

Front Plank

Plank exercises are one of the best, most efficient ways to strengthen your core muscles. Here’s how to do a front plank properly:

Rest on your forearms and align your shoulders directly over your elbows. Your hands can be palm down or thumbs up, whichever position is more comfortable.
Extend your legs straight behind you and rest on your toes, as if you’re about to do a push-up. You can keep your legs touching or shoulder-width apart.
Make sure you’re keeping your body in a neutral position and keeping your abdominal muscles engaged. Your goal should be to maintain a straight line, like a flat board, between your shoulders and toes. Don’t allow your hips or butt to rise up.
Stay in the plank position for 30 seconds. Don’t hold your breath! Breathe in and out slowly and steadily as you’re holding the plank.

Modification: If you can’t hold the above exercise for 30 seconds, try lowering your knees to the ground, so your lower body is supported by your knees rather than your toes.

Advanced: As you get stronger, keep adding another 15 seconds to your holding time. You can also lift one leg straight up in the air while you’re in the front plank position.

Push-up

In addition to being good for your upper body, push-ups also help strengthen your core.

Here’s what to do:

Get in push-up ready position with your chest on the floor and your hands at the side of your chest.
Place your toes on the floor, with your legs straight.
Push your body up until your arms are almost straight. (Make sure you don’t lock your elbows).
Hold the push-up for 2 seconds. That’s one rep.
Slowly return to the starting position and repeat.
Do three sets of 10 to 12 reps, resting for up to 30 seconds between sets.

Modification: If you can’t do 10 push-ups and maintain this form, you can rest on your knees, rather than your toes. Switch to your toes when you’ve built up enough strength.

V-Sit Ab Exercise

The V-sit ab exercise will strengthen your lower, middle, and upper abs, as well as your oblique muscles. It will also help improve your balance.

Here’s what to do:

In a seated position on a mat, place your hands flat on the ground, behind your back in line with your hips.
As you contract your ab muscles and core, slowly raise your legs to a 45-degree angle.
Slowly try to reach your hands forward toward your shins.
Try to balance yourself and hold this position for a few seconds. See how long you can hold it. You should be able to hold the position longer as you progress.
Repeat this movement 5 to 6 times.

Side Plank

The side plank is another beneficial core exercise for runners, strengthening your obliques and also your upper body. It may take several tries before you feel like you have the hang of it but, stick with it, and you’ll start to feel real satisfaction when you complete it.

Lie on your left side with your legs, hips, and shoulders in a straight line.
Prop yourself up on your left hand so your hand is directly under your shoulder.
Lift your hips off the floor to create a straight line running from your right shoulder down to your right ankle.
Raise your top (right) arm and reach for the ceiling, so that it’s in line with your lower (left) arm.
Turn your head to look up at your right hand.
Hold the position for 30 seconds, then lower your hip to the ground.
Switch sides and repeat.
Work up to holding for 60 seconds or longer.

Reverse Crunch

The reverse crunch is an excellent core strengthening exercise for runners. Here’s how to do it properly:

Start out lying on the floor (on a yoga mat or towel), on your back, with your arms at your sides.
In one motion, bring your feet up off the floor and pull your knees toward your chest while keeping your legs straight and pressing your hands into the floor.
Pull your knees far enough up to raise your hips off the floor.
Lower your hips back to the floor and uncurl your legs until they are straight. Hold your feet one or two inches above the floor and then begin another crunch.
Repeat nonstop for one minute. As you build core strength, you can bump that up to 90 seconds.