Want to be a better runner? Try these 4 deep core exercises

Want to be a better runner? Try these 4 deep core exercises, whether you’re gearing up for your inaugural 5K or aiming to achieve your personal best in a marathon, selecting the optimal running shoes is crucial. However, equally vital is adhering to a well-structured running training regimen, ensuring ample rest and recovery, and incorporating strength training into your routine.

Want to be a better runner? Try these 4 deep core exercises, A robust core holds immense significance for runners, serving to stabilize the body during runs by maintaining an upright torso, a properly aligned spine, and a well-positioned pelvis. It’s important to note that the core extends beyond the visible six-pack muscles, encompassing 29 pairs of muscles, including the deeper layers like the transverse abdominis, pelvic floor muscles, and the erector spinae muscles along the spine.

Determining the most effective abdominal exercises for runners can be daunting, especially amidst a busy training schedule. To simplify this process, we consulted with strength and running coach Amy Haas, who has identified four standout deep core exercises tailored for runners. Continue reading to discover more.

What is the deep core workout for runners? 

Prepared to engage your core? Haas suggests the following exercises. “Commence with 2 sets of 12-15 repetitions or hold each exercise for 20 seconds (8-10 repetitions on each side for unilateral movements), and progressively enhance your routine,” she advises. “Integrating these exercises at the outset of your other workouts can also serve as beneficial mobility and stability work!”

Side planks with leg raises:

Want to be a better runner? Try these 4 deep core exercises, performing side planks with leg raises involves  initiating the exercise in a side plank position, supporting your body weight on your forearm while stacking your feet on top of each other. Activate your core muscles and elevate your upper leg toward the ceiling before returning it to the initial position. If this proves challenging, you have the option to lower your bottom knee to the floor. Explore the results experienced by a fitness writer who incorporated daily side plank sessions for a week.

Want to be a better runner? Try these 4 deep core exercises

Single leg hip bridges: 

To perform a single leg hip bridge, begin in a hip bridge position with your feet firmly planted on the mat and your knees bent. Extend one leg straight out and away from your body. By pressing into the opposite foot, lift your hips upward into a bridge position, then lower them back down, ensuring consistent glute engagement throughout the movement.

Dead bugs:

Want to be a better runner? Try these 4 deep core exercises, Commence the dead bug exercise by lying on your back, ensuring your lower back remains firmly pressed into the mat—imagine drawing your belly button toward your spine. Extend your arms straight above you and lift your knees into a tabletop position. Gradually lower your right arm a few inches off the floor behind your head, simultaneously stretching your left leg away from your body and lowering it just above the floor. Pause briefly, then return to the starting position and replicate the movement on the opposite side.

Alternate between sides and target three sets of 10 repetitions on each side. Explore further instructions on how to perform a dead bug here, and discover the outcomes of doing 100 dead bugs daily for a week.

Bear hold:

Want to be a better runner? Try these 4 deep core exercises, Initiate the bear hold exercise by positioning yourself on your hands and knees, ensuring your hands are aligned beneath your shoulders and your knees beneath your hips. Activate your core muscles and lift a few inches off the ground. Sustain this position briefly before lowering back to your initial stance.

Each of these exercises targets the deepest core muscles, specifically the transverse abdominis. This muscle plays a pivotal role in stabilizing both your spine and pelvis, as well as supporting and maintaining the position of your internal organs. During running, your core actively works to support your body, facilitating the intricate movement of your arms and legs in various planes. This movement involves subtle twisting in your torso. A robust core has been shown to enhance running economy, minimize the risk of injuries, and contribute to increased running speed.

In effective strength training sessions, it’s essential to engage various muscle groups. The single leg hip bridges focus on the glutes, while the bear hold targets the arms, shoulders, as well as the glutes and abs. Well-developed glutes hold significance for runners, contributing to powerful sprints and the ability to generate significant speed during a run.

Seeking additional inspiration for your ab workout? Discover a core-sculpting circuit comprising just three exercises, and explore the outcomes of our fitness editor’s experience with 100 heel taps daily for a week. Additionally, find recommendations for the best running belts, running watches, and running sunglasses here.