Core Exercises for Runners: 3 Exercises You Should Be Doing!
A strong core is essential for runners—not just for posture and balance, but for improving efficiency and preventing injury. Whether you're training for your next race or just want to stay pain-free on the pavement, adding core work to your routine can make a big difference. Here are three key exercises every runner should include.
But First, Why is Core Strength Important for Runners?
Having a strong core is essential for distance running. Two important parts of the core are to resist rotation and side bending AND control rotation and side bending.
With an active core rotate your entire body away from where the band is anchored. Having a strong core is essential for distance running. Two important parts of the core are to resist rotation and side bending AND control rotation and side bending.
Core strengthening is more than just crunches and front planks. We need to hit the lateral/side core AND core through rotation.
Runners, Improve Core Strength With These Exercises
This video reviews three simple and effective core exercises you can add to your workout regimen. These three exercises should take no longer than 5 minutes to perform two sets!
1. Pallof Press
All you'll need is a light to medium monster band or other similar band. In a half-kneel position, press the band out from your chest, hold it for a split second, and then rotate your core away from the band. This works on anti-rotation AND controlling your rotation.
A bonus movement is to keep your core stable as you press your arms overhead! Try not to let your back extend as you press overhead! Many runners extend their backs excessively instead of rotating when running.
This exercise will help teach your body to rotate instead of extending your back when running, training you to only get rotation, and to avoid extending back when you run.
How to do this drill:
Start in a half-kneeling position
Tie the band around the lower chest height
Then press out, hold for a second, and then rotate to the side, hold for a second, then bring it back to the center and into your chest again
Repeat 10-15 times
2. Side plank with a swiss/exercise ball
Make sure to lower your hips and then drive them back up towards the ceiling. A bonus is to add weight to your hips or bring a weight up to the ceiling as your hips rise! The last exercise is a full-body rotation. Focus on leading the rotation with your hips. Make sure you are not just whipping your arm out to the side.
How to do this drill:
Stick an exercise ball between your legs. This adds stability. This helps control the sideways lateral force when running.
Lean on your back elbow, and side plank upwards.
Hold for 2 seconds
Then slowly control your weight back down
Repeat 10 times
Add a weight or dumbbell to make this more challenging - try 5 lbs to start.
3. Full body rotation
When doing this exercise, focus on leading the rotation with your hips. Make sure you are not just whipping your arm out to the side. With an active core rotate your entire body away from where the band is anchored.
How to do this drill:
Place the band near ground height
Lay perpendicular to band
Get into plank position
Hand nearest to where the band is tied to goes over the top of the band
The other hand holds the end of the band
Then bring the band up to adobe head level
Then slowly bring it back down. Be sure not to rush bringing the band back down.
Closing Out: Core Strength for Runners
Building core strength is one of the most effective ways to improve your running form, prevent injuries, and enhance efficiency over long distances. By incorporating just a few targeted exercises each week, you'll build a stronger, more stable foundation that pays off with every stride.
At Alpha Project Phyzio, we help runners overcome injuries and improve their performance through physical therapy for runners. We have three convenient locations in Gaithersburg, Frederick, and Columbia and offer virtual strength training for runners.
