Core Training for Runners: Real Talk Q&A
Q: How often should runners train their core?
A: You don’t need to live on a yoga mat to build a runner’s core. Two to three short sessions a week—that’s the sweet spot. Just 10–15 minutes each is enough.
I usually tack mine on after an easy run or sneak one in on a rest day. Your core works hard every time you run, so there’s no need to crush it daily. The goal is strength, not soreness.
If you’re consistent with 2–3 sessions, you’ll start to feel more solid during your runs. Later, if you want to bump it up, go ahead—but don’t sacrifice form or recovery.
👉 Think of it like brushing your teeth: short, regular, and non-negotiable.
Your move: How many times a week are you hitting core work right now? Could you add one more short session this week?
Q: Is it better to do core work before or after running?
A: After. No question.
If you burn out your core before a run—especially a tough one—you’re asking for sloppy form and maybe even injury. I always finish my run, catch my breath, then hit a 10-minute core routine while I’m still warm. It’s like a bonus round.
That said, a super quick core activation before a run—like a short plank or a few bird-dogs—is fine. Think of it as flipping the switch on your core, not wearing it out. But the heavy lifting? Save that for after the miles.
👉 Try this: After your next run, do a 10-minute circuit—plank, side plank, bridges, and dead bugs. Just one round. Feel the difference?
Q: I get lower back pain when running—can core work help?
A: Yep, in most cases it can.
A lot of runners with lower back pain have weak cores or tight hips. When your glutes and abs aren’t pulling their weight, your back ends up doing more than it should.
I’ve been there—low-grade back ache that just wouldn’t quit after long runs. Once I started hammering my core consistently (think planks, bird-dogs, dead bugs), the pain started fading. Pair that with stretches for your hip flexors and hamstrings, and you’ll likely feel relief fast.
But hey, if it’s sharp or lingering, see a doc. No shame in getting checked out.
👉 Challenge: Add two core sessions a week for a month. Let me know what happens—I bet you’ll notice a difference.
Q: Will core workouts give me a six-pack?
A: If that’s your goal, cool—but let’s keep it real.
You can plank all day, but if your body fat is high, those abs will stay hidden. Genetics and diet play a huge role. I’ve coached runners with beast-level cores and zero visible abs—and they’re still running circles around most folks.
Focus on strength and performance, not just aesthetics. When you train like an athlete, the physique often follows. But if it doesn’t, who cares? Abs don’t win races. A strong core does.
👉 Ask yourself: Am I training to look fit or to be fit? One lasts longer than the other.
Core Training for Runners: Q&A (Part 2)
Q: Are sit-ups and crunches bad for runners?
A: Not bad—but definitely not top-tier.
Old-school sit-ups mostly hit the surface-level abs and don’t do much for real-world running strength. Worse, they can stress your spine if done wrong. Instead, runners should focus on moves that train the core to resist movement—like planks, side planks, bridges, and bird-dogs.
These mimic what your body does while running: keeping your torso stable while your legs fly. I almost never include sit-ups in my coaching plans anymore. There are just better tools in the toolbox.
👉 Still doing crunches? No shame. But add in some planks and bird-dogs this week. You’ll feel the difference—especially late in your runs.
Q: I’m swamped. What’s one core move I should always do?
A: Easy: the plank.
It hits the front abs, the deep core, your glutes, your back—everything. And you can do it anywhere. If you’ve got 3 minutes, go for 1 minute front plank, then 30 seconds each side. That’s it.
I’ve done that exact mini-routine in hotel rooms, on a beach, even while waiting for rice to cook. If you’ve got a bit more time, dead bugs are fantastic too. But when life gets messy? Just plank it out.
👉 No time? No gear? No excuses. Plank for one minute today. Just start.
Q: Do I need equipment for core workouts?
A: Nope. Just your body and maybe a mat. That’s it.
Some people love adding resistance bands, balls, or sliders—and that’s great for variety—but don’t overthink it. My go-to routine is bodyweight only.
I’ve done full core circuits on a hotel towel, on the floor of my Airbnb in Lombok, even barefoot in the park. You don’t need a gym—you need grit and consistency.
👉 Your turn: Where’s the weirdest place you’ve ever done a core workout? For me, it was on the airport floor during a long layover.
Q: When will I start to feel the results?
A: Stick with it for 4–6 weeks and you’ll start noticing the change.
Better posture, less wobble in your stride, and stronger finishes on your runs. I remember realizing—mid-tempo run—that my form wasn’t falling apart like it used to. That’s when it clicked: the core work was paying off.
You might even start noticing less low back or hip soreness. And yeah, maybe you’ll see some new definition in the mirror too. But again—focus on the feel, not just the look. Strong cores don’t just show up—they build up, brick by brick.
👉 Pro tip: Snap a quick photo of your posture now. In 6 weeks, do the same. Feel the change? See it? That’s the power of consistency.
Featured Snippet – Quick Answer
Q: What are the best core exercises for runners?
A: Stick to the heavy hitters:
- Planks – for full-core endurance
- Side planks – to lock down your obliques
- Glute bridges – to fire up your backside and protect your back
- Dead bugs – for deep core control
- Mountain climbers – to add some heat and train your hip flexors
These moves will make you stronger, more stable, and less prone to breakdown late in the run. No fluff—just real-deal strength that carries over into every mile.