So What’s the Core, Really?
If you hear “core” and think “abs,” you’re not wrong — but that’s just the surface.
As a coach, when I say “core,” I’m talking about the entire midsection: the stabilizing muscles that connect your upper body to your legs. Think of it like the trunk of a tree. If it’s weak, everything else wobbles.
Here’s a quick breakdown:
- Transverse Abdominis – These wrap around your spine like a belt. They’re the deep muscles that keep you stable and upright.
- Erector Spinae – Run along your lower back. They help with posture and protect your spine from collapsing mid-stride.
- Obliques – These control rotation. That gentle twist when you run? Comes from here.
- Rectus Abdominis – Your six-pack. Good for forward bending, but not the MVP of running.
- The Helpers – Glutes, hip flexors, pelvic floor, even shoulder stabilizers. They all work together to keep your stride smooth and strong. Personally, I count glutes as core muscles for runners — they’re that important.
When I started training my core as a unit — not just crunches — I finally saw the real payoff: better posture, fewer injuries, and smoother running overall.
Why Core Strength Actually Matters (Even If You’d Rather Just Run)
Let me break it down simply. If you run but never train your core, here’s what you’re missing:
- You’ll Run Taller (Not Like a Slouching Zombie)
Ever checked your race pics and thought, “Who’s that hunched-over gremlin?” That used to be me. A strong core helps you stay tall and efficient — even when you’re cooked. - You’ll Get Free Speed
Your arms and legs power through your core. The stronger it is, the more of that power goes straight into your stride. Less energy wasted = faster splits. - You’ll Stay Upright on Trails (or When Exhausted)
Running is a balance game — one foot at a time. A trained core keeps you steady when you’re tired, or hopping rocks mid-trail. - You’ll Hurt Less
Back pain, hip tightness, weird knee pain? Often traced back to a weak core. Build strength in your midsection and a lot of that junk disappears. I haven’t had a real injury since core training became a non-negotiable part of my week. - You’ll Finish Strong
When your legs are toast in the last mile, it’s your core that keeps you moving forward. I’ve passed tons of runners at the end of races who were falling apart. My legs weren’t fresh — but my form was still there, and I credit that to core work. - You’ll Recover Faster
Good form = less pounding on your joints. Plus, core workouts increase circulation, which means quicker bounce-back after big efforts.
Want to get started right away?
Here are my top 5 core exercises for runners. Do these first if nothing else.
Top 5 Core Exercises for Runners
1. Plank
The OG. Hits your abs, lower back, and hips. It builds endurance and helps you hold good form when your body starts to fold in the last miles.
2. Side Plank
Targets those deep side-core muscles. Super important if you run trails or notice yourself leaning when tired.
3. Dead Bug
This one looks easy — until you do it right. It works your deep abs and improves coordination, which helps keep your stride sharp.
4. Glute Bridge
Not just a glute move — it fires up your lower back and hips too. Strong glutes = fewer injuries and more drive per stride.
5. Mountain Climbers
A spicy variation of the plank that hits your core, hip flexors, and shoulders. Plus, it mimics the rhythm of running.
These five are your “no excuses” moves. You can knock out a few sets at home, post-run, or even in front of the TV.
But we’re just warming up. Stick around and I’ll walk you through 25 solid exercises to mix and match depending on your needs.