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Core strength for runners

Updated: Apr 15, 2023

Core Strength

Core strength is essential for endurance runners because it helps to maintain proper posture and form, which can improve running efficiency and reduce the risk of injury. Here are a few ways that core strength benefits endurance runners:

  1. Improves Running Posture: A strong core helps maintain proper running posture, which can improve running efficiency and reduce fatigue. When the core muscles are weak, the upper body can collapse forward or slouch, leading to inefficient running form and increased stress on the lower back.

  2. Increases Stability: A strong core provides stability to the torso and helps to stabilize the pelvis while running. This helps to prevent excessive movement in the hips and lower back, which can reduce the risk of injury.

  3. Enhances Breathing: Core strength can also improve breathing efficiency by allowing the diaphragm to work more efficiently. A strong core provides a stable base for the diaphragm to work against, allowing for deeper breaths and improved oxygen delivery to the muscles.

  4. Supports Long-Distance Running: Endurance running requires a significant amount of core strength to maintain proper form over long distances. Without a strong core, runners may experience fatigue and discomfort in the lower back and hips, making it difficult to maintain a consistent pace.

  5. Reduces the Risk of Injury: A strong core can help prevent common running injuries, such as IT band syndrome and knee pain, by reducing the strain on the lower back and hips. Additionally, a strong core can help prevent muscle imbalances and compensations that can lead to injury over time.

Overall, core strength is essential for endurance runners looking to improve their running efficiency, reduce the risk of injury, and support their long-distance running goals.

Here are some of my favorite/effective core strengthening exercises for runners:

  1. Planks

  2. Side planks

  3. Dead Bugs

  4. Bear Hold

  5. Anti rotation presses

  6. Bird dogs

I will add the videos of each of these throughout the week.

It's important to incorporate core strengthening exercises into your training program at least 2-3 times per week, in addition to regular running workouts. Start with a few sets of each exercise, and gradually increase the number of repetitions and sets as your strength improves.

I have found many people are doing planks - but could do them a little more efficient.

5 Core Exercises for Runners

You want to know more on how to do each exercise the best way? Click Here


It's important to include a dynamic warm-up in a well-rounded training program. Our 15-day Mobility Challenge has an easy design to help you: just push play and follow along!


Want more help?

Join our Running Workshop here!


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Join our online 12-week strength program here!

I'll be posting more ideas this week on my IG & FB accounts

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