Why bother with core workouts when I could just run more?
I hear this all the time—and I get it. We runners love our miles. But here’s the hard truth: skipping core work is like building a house on sand. You might get away with it for a while, but eventually it’s going to crack.
Let me break it down for you—not like a fitness influencer, but like someone who’s dealt with back pain at mile 10, sloppy form in trail races, and the kind of fatigue that eats you alive in the last stretch of a marathon.
1. Run Tall or Fall Apart (Literally)
Ever see a race photo of yourself near the end and cringe? Shoulders slumped, spine curled like a shrimp, arms flapping like wet noodles? Yeah—been there. I used to hunch over like I was carrying a backpack of regret. Turns out, my weak core was the culprit.
Once I got serious about core training, my posture started holding up deep into long runs. Now I finish races upright—not just looking stronger, but feeling stronger. Good posture isn’t just about aesthetics—it keeps your back and shoulders from taking a beating.
Plus, better posture = better oxygen flow. You breathe easier when you’re not collapsing in on yourself.
Bonus tip: When you run tall and your core’s engaged, you feel like a tank—stable, powerful, and damn near unbreakable.
2. “Free Speed” Comes from the Middle
Your core is the engine room—it connects your upper body to your legs. Every arm swing, every twist of the torso, every powerful stride goes through that midsection.
A strong core helps you transfer power efficiently. That means more of your energy actually goes into forward motion instead of leaking out through poor mechanics. I call it “free speed” because you’re not adding more effort—you’re just using what you’ve already got, smarter.
And this isn’t just me talking. One study found that runners who did 8 weeks of core work improved their running economy—basically, they used less oxygen at the same pace. Translation: same effort, faster pace. I’ll take that deal any day.
3. Better Balance = Fewer Face-Plants
Running might look straight-line, but it’s one-leg-at-a-time, all the time. Every stride is a single-leg balance challenge. And when your core’s weak, you start swaying, twisting, or overstriding—especially when fatigue kicks in.
I’ve had moments on technical trails where I nearly went down because my core was shot and I couldn’t stay stable. When I’m consistent with core work, I feel solid with every footfall—even on rocky terrain.
If you’re into trail running or long-distance road racing, a stable core keeps you smooth and balanced from start to finish.
4. Fewer Injuries, More Training Days
This one hits close to home. I used to get this stabbing lower back pain mid-run, and I just thought, “Well, I’m getting older.” Nope. My core was weak, my hips were sloppy, and my spine was begging for support.
Once I strengthened my core—glutes, hip stabilizers, deep abdominals—the pain faded. And guess what? A 2024 study in British Journal of Sports Medicine showed that runners who did consistent core and hip work had 39% fewer injuries than those who didn’t. That’s not a small difference—it’s a game-changer.
Even chronic lower back pain? There’s solid evidence that targeted core training can help relieve it. I’ve seen it in my clients. I’ve felt it in my own body. Build that core, and your joints, ligaments, and tendons stop screaming at you.
5. The Final Stretch Is Where Core Counts the Most
That last 5K of a marathon? That’s where runners either hold form or completely fold. Your legs may be toast, but your core? That’s the anchor keeping your stride from turning into a shuffle.
In my last marathon, everything below the waist wanted to quit. But my core stayed tight, and I was able to hold my form just enough to keep passing runners who were doubled over or dragging their feet. It wasn’t pretty, but I got to the finish line stronger—and with a photo I wasn’t embarrassed to post.
The difference between surviving and thriving at the end of a race? Core endurance.
6. Recover Faster, Train Harder
Here’s something most runners overlook: core strength helps you recover faster. Better form means less mechanical stress. Less breakdown means less soreness.
On top of that, a lot of core moves (like dynamic planks, bird dogs, bridges) help circulation and coordination. I’ve found that when I stay consistent with my core work, I bounce back quicker from long runs and tough sessions. No magic here—just better blood flow, tighter mechanics, and less wasted motion.
Less soreness = more miles = more progress.
Bottom Line: Core Work Isn’t Optional. It’s Essential.
You don’t need to train like a CrossFit athlete. Even 15–20 minutes a few times a week can be enough to change your running life.
I’ve coached runners who fixed persistent knee pain just by doing a core routine three times a week. I’ve seen trail runners stop tripping over every root. And I’ve felt it in my own training—I’m faster, more stable, and less injury-prone when my core’s locked in.
It’s not about six-pack abs or doing crunches until you puke. It’s about building a body that can go the distance.
How to Actually Start Training Your Core
By now you’re probably thinking: “Okay, cool story—but how the hell do I actually start training my core?”
Good news—you don’t need a fancy gym, 60-minute sessions, or some influencer’s overpriced program. You just need consistency, the right moves, and a plan you’ll actually stick to. So let’s break it down like I would for one of my runners who wants to get stronger without adding chaos to their week.
1. Keep It Short and Consistent
Forget trying to be a hero with one massive ab workout a month. That’s not how you build a strong runner’s core.
I’d rather see you knock out a 10-minute routine two or three times a week. That’s the real win.
Personally, I started with short circuits—planks, bridges, side planks—right after easy runs. Some of my athletes even do a 5-minute core routine every morning like brushing their teeth.
It’s not about volume. It’s about showing up, again and again. You’ll get stronger without even noticing—until one day, your form on long runs doesn’t break down and your back doesn’t scream by mile 10.
2. Best Time to Train Core? After Runs or on Off-Days
People ask me, “Should I do core before or after my run?” Here’s what I tell them: save the main core work for after your run—or on your non-running days.
Why? Because your core helps stabilize your form while you’re running. If you fatigue it with a hardcore ab session beforehand, you’re setting yourself up for bad posture and sloppy mechanics. Imagine holding race pace with jelly abs… not great.
Now, a little core activation pre-run? That’s fair game—stuff like a short plank or glute bridge to wake things up. But the meat of the work? Post-run is where it belongs. That’s how you finish strong and recover right.
3. Form Over Reps—Always
Here’s the deal: 10 slow, locked-in mountain climbers are more valuable than 50 spastic ones.
Core training isn’t a race—it’s practice for body control. If your hips sag, or you’re wrenching your neck, stop and reset. This is about awareness.
The more you train your core with intention, the more you’ll notice your posture and stability during runs. I’ve coached runners who thought they had solid form—until a video showed their hips bouncing all over the place. Core strength fixed it.
So yeah, ditch the ego. Master the move. The speed will follow.
4. You Don’t Need 100 Exercises—Just the Right Ones
The internet throws 1,000 ab exercises at you, but most runners don’t need all that. Keep it simple and focused.
- Planks
- Dead bugs
- Bridges
- Side planks
Those cover the essentials.
If you get bored, sprinkle in some variety like windshield wipers or mountain climbers. But keep the staples in the mix:
- Something for your front (plank)
- Sides (side plank)
- Hips/glutes (bridges or clamshells)
- A dynamic option (jump squats or cardio-core drills)
That’s how you hit the full core and stay balanced.
And yeah, follow along with a video or class if that helps you stay consistent—just make sure it’s built for runners, not just beach abs.
5. Pain Is a No-Go—Discomfort Is Okay
Let me be blunt: core work should burn a little, but it should never hurt.
- Sore abs? Totally normal.
- Sharp pain in your back or neck? Nope. That’s your body yelling that something’s off.
Can’t do sit-ups without tweaking your lower back? Ditch ‘em and switch to dead bugs or stability ball crunches. Planks killing your wrists? Drop to your forearms.
I modify moves all the time for my athletes until their form gets strong enough. And guess what? That’s not weakness—it’s smart training.
You’re playing the long game here. Don’t trade short-term pride for long-term pain.
6. Your Glutes & Hips Are Core Too—Don’t Skip Them
If you’re only working the front of your core, you’re missing half the equation. Your glutes, hips, and lower back are the other half of that power system.
Weak glutes = wobbly pelvis = knee pain, IT band flares, and a grumpy back.
Trust me, I’ve seen this play out more times than I can count. I always sneak in side-lying leg lifts, monster walks, and hip thrusts into my runners’ routines—even if they complain at first.
And almost every time, I get a: “Wow, my knee pain is finally gone.”
Strong glutes make better runners. Period.
7. Bonus: Yes, Heavy Lifts Can Help—But They’re Not Essential
You’ll hear folks online say, “Deadlifts and squats build all the core you need.” And you know what? There’s truth there. Heavy lifts done right absolutely hammer your core.
I love deadlifts for building that deep, posterior strength. But not everyone has a barbell or knows how to lift safely. And I’ve seen runners jack up their backs trying to mimic powerlifters without proper form.
That’s why I mostly stick to bodyweight core drills in my plans. They’re safer, simpler, and you can do them anywhere.
If you’re experienced and have a coach, great—lift heavy once or twice a week. If not, your yoga mat is enough to build serious strength.
My Go-To 10-Minute Core Routine for Runners
Here’s a quick routine I often give my runners. It’s simple, hits all the key muscle groups, and you can do it after an easy run or on a recovery day:
- Plank – 30 seconds
Start strong. Brace your whole body and breathe. - Side Plank – 20 seconds per side
Hits those obliques and hips. Drop the bottom knee if needed. - Glute Bridges – 15 reps
Drive those hips up. Squeeze hard. This resets your posture after planks. - Dead Bug – 10 reps per side
Control is key. Keep your back flat. - Mountain Climbers – 20 total
Controlled, steady—not a race. Feel the lower abs light up. - Bird Dog – 5 reps per side
Balance, form, and slow movements. - Bicycle Crunches – 15 per side
Twist and squeeze. Don’t rush. - Finish with another 30-second Plank
End where you started. See if you can hold better than round one.
Bonus (if you’re fired up): Add 10 jump squats at the end and stretch in child’s pose for recovery.
This whole thing takes around 10 minutes. As you get stronger, add time or loop it twice. Or rotate in new moves like Russian twists or single-leg bridges.
Just keep showing up, keep it clean, and build that real runner strength—without breaking your body.
💬 Now it’s your turn:
- What’s your current core routine? Or are you starting from scratch?
- 🏁 What’s the one core move that always challenges you?