Core training for runners are more than just an occasional training program; These are movements that can improve the running performance and also reduce the risk of injuries. Core training helps to stabilize your body while you run and much more.
Unfortunately, most runners often overlook the core exercises, because they simply don’t know for sure where to start or think they get intimidated if they see these too complicated routines on social media.
As a walk coach, it is my goal to not just one dynamic warmingBut also to record some very simple core exercises for runners.
One of the most common reasons for running injuries is a weak core, that is hips, gluteal muscles, lower back and abdominal muscles. A core training of a runner is about so much more than a six pack, it is important to understand this and to make a program that works.
This is a huge focus for me and I am excited to help you understand why it is important to run.
- Core and abdominal muscles are not the same.
- A strong core means better endurance, better power and a pain -free back.
- A strong core also means a better posture, making you look slimmer immediately.
✅View the 30 -day core challenge.
10 minutes a day movements that are specially designed for runners to edit the hips, abdominal muscles, buttock muscles and even throw some mobility!
Best core exercises for runners
Let’s look at my choice of some of the best core exercises for runners you can try today. You don’t need crazy wild super complicated movements. We even want us to really feel and be able to move forward by adding bands or mimic muscles over time that we want to activate during the run.
Perform 2 rounds with 10 repetitions of each movement below:
1. Plank with leg increase
A plank is a great exercise to start with and covers most of your core muscles. They are especially great for runners, because they focus on involvement between your core and limbs. But I don’t like a static shelf because running is not idle !!
To do this, lie flat on your front and then lift to the top of a push -up, stacked with your shoulders over your wrists. Make sure you have a flat back and keep your body in a straight line of your ankles through your trunk and your shoulders. This is the right shape for a plank position.
Now while pressing your buttock muscles and abdominal muscles, alternating the right leg and lowering the left leg only a few centimeters. The goal is not to let your hips dive when lifting the leg.
A shelf is more about the time you hold it. For a less challenging position you can fall to your forearms until you have built up your strength.
2. Knee to Ellebogen High Plank (Cross Body Mountain Climbers)
A variation of the classic plank position is the knee to elbows high plank. To do this, start in a complete plank position and keep your abdominal muscles involved.
Then lift your left knee and bring it to your left elbow forward. Go back to the starting position and change lace and now bring the right knee to the right elbow.
Make this a slow and controlled movement, really focused on the pressure of your abs.
3. Gluitbrug Mars
There are many Gluitbridge variationS And learning to get into the right position, maximizes your time with this. This is one of my favorites because you will definitely feel the muscles work.
Lie up with arms that extend over the body, so fingertips touch the back of your heels.
Press full foot in the ground to bring hips to a straight line with head. Then slowly change the pack of the right and then a few centimeters to the left. As always, don’t let the hips wave or fall.
4. Deadbug
A great movement to find core weaknesses!
Lie on your back with arms right and knees bent to 90 degrees (Think Table Upper position). You shouldn’t have a bow in your back.
Option 1: Just try to hold this for 2 minutes and see if you are tired and start to Boogen
Option 2: Let the right arm straighten, lower it past the head, while you also straighten the left leg and lower it. This movement requires a lot of control to do it correctly! Most people fly on and miss the benefits.
Return to the beginning and do the other side.
Do you want a complete core training, plus ideas about how you can make the dead bug more difficult? View this core train video!
5. Walkouts
Roll down from a standing position as if you were going to touch your toes. If you have to bend your knees, that’s okay!
Place your hands on the floor and walk to a full plank position. Involve the core and do a push -up.
Then slowly walk your hands back to your feet and keep your legs as straight as possible. This will work on that hamstring flexibility, which are missing many runners.
As soon as the hands are on the feet, roll back slowly. A great movement of the whole body!
6. Fire taps
Another movement that everyone in my 30 -day core program is known because it works those hips!
From a table top position you will raise your curved right knee aside, just as you could imagine that a dog was crashing on a firehyrant. It is a slow and controlled movement.
As soon as you don’t let your body tilt or wave the movement, you can add a tire above the knees for extra resistance.
7. Side plank
This movement really works the Glute Medius (together with the obliques), which is a very activated muscle. Nevertheless, it is natural part of those powerhouse bilmen muscles!
Press the lower base in an forear side. Press the ground in the ground. This is the pressure is the test !!
As soon as you feel stable, you start to lift and lower the upper leg. This will require more focus to keep your hips strong and high, so that they do not sag during the movement.
8. Advanced Russian twist
This is a useful core exercise, but often incorrectly done which can lead to back pain. So only add this if you definitely have the form correct.
Start sitting on a mat bent with your knees bent in a 90 -degree angle.
Carrot in your sit -bones while lifting your feet off the floor. Keep your knees bent while you do this. Make sure your core is involved and your hull is upright to create a V shape with your thighs and torso.
Now extend your arms in front of you and connect or connect your hands. Use your abdominal muscles, turn to the right and then back to the center and repeat it on the left. That is a representative.
To record a notch, you can hold a light dumbbell in your hands while turning from left to right.
9. Better than a Superman – Low Back Pull
Your back plays a key role in keeping a good posture while you run, so let’s not leave it out of our core exercises.
Lying on your stomach with arms and legs extended. Stretch the core and raise both arms and legs, then pull arms down as if they are doing a slat. Arms are bent to field targets and then straightened and you go back down.
Raising the legs helps to involve that lower back, which often becomes painful in newer runners.
10. Beerplank
Think of this as your standard High board, but with a small change where you place your feet.
Your hands must be under your shoulders and your back is flat. They always say that while you are in a bear shelf, your back must be so flat that you could place a cup of water on your back and do not turn around.
Insert your feet and bend your knees that are similar to what it would look like for the tables pop position. Bend your knees so that they are at 90 degrees and under your hips.
Involve your core, stop your hips and lift your knees so that they float slightly above the ground.
You can make this more advanced by adding shoulder signs or a bear sencrawl.
Yup, it’s a number of basic movements.
You don’t need crazy wild super complicated movements. We even want us to really feel and be able to move forward by adding bands or mimic muscles over time that we want to activate during the run.
How often do you have to do core training?
A lot of. And much more than you probably do!
As a current coach, I even recommend doing it prior to each run. But that means that the best core exercises are a combination of different, so that you can mix and match.
But what is also important is to know how you can get in the right shape when they do them so that they benefit you instead of leading to an avoidable injury.
After many of the runners with whom I worked, I asked one 30 -Daagse runner Core program! It will guide you 10 minutes a day, making all your runs better.
So, if you have completed the exercises below and really want to dive into your core training and built strength, this is a great program that is designed for runners and you give everything you need to perform at your best.
Because unfortunately as much as I love shelves and they work great (more below), a shelf a day does not make you a better runner or touch all the important muscles
Do I have to do core exercises before or after running?
Core work before or after running is often a personal choice.
But here is a breakdown of reasons why doing your training is the key and how it affects you before vs after your run:
- Prior to your training, it activates muscles,
- Muscle activation means that they are ready to work and offer more strength
- Prior to a training, the part of your dynamic warming means and you will skip it less quickly
- Too much prior to a workout, the muscles can surpass too much, in which case why not half before and half after
- Post-workout has fewer benefits on that run, but will generally benefit you
We have a number of extra free training sessions, but frankly if you really want to see a profit. You need a program that you follow and do consistently!
It’s not too late! View the 30 -Days runner Core program >>
Then view these training sessions:
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A few more core training exercises from the runner to save for ideas later.
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