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Runner’s Core Strength Workout

You can put together these exercises as a workout that can be done at home whenever it’s convenient. Do one set of each exercise; for a full circuit of about 10 minutes. Use either reps (e.g., 10-20 reps) or time (e.g., 30 seconds per set). Add/subtract reps or time as needed to keep it challenging. Add a second or third set, if desired, to extend the workout to 20 to 30 minutes.

Superman

  • Lie face down on the mat.
  • Extend right arm and left leg off the ground.
  • Hold briefly, engaging lower back and glutes.
  • Lower arm and leg, then switch sides.
  • Alternate Superman lifts to strengthen back muscles.

Front Plank

  • Start on your forearms with elbows directly below shoulders.
  • Extend legs behind you, forming a straight line from head to heels.
  • Engage core muscles and hold the plank position.
  • Keep hips level and avoid sagging or lifting.
  • Hold for the desired duration, focusing on proper form.

Side Plank

  • Lie on your side with your elbow directly under your shoulder.
  • Lift your hips off the ground, keeping your body in a straight line.
  • Hold the position while engaging your core.

Glute Bridge

  • Lie on your back with knees bent and feet flat.
  • Press through your heels to lift your hips towards the ceiling.
  • Squeeze your glutes at the top of the movement.
  • Keep your shoulders on the ground.
  • Lower your hips back down.

Donkey Kicks

Band is optional.

  • Start on all fours (with band looped around one foot).
  • Keep knee bent at 90 degrees, foot flexed.
  • Push foot up towards the ceiling, engaging glutes.
  • Maintain a stable spine and core.
  • Lower leg back down with control.

Clam Shell

Band is optional.

  • Lie on your side with knees bent, hips stacked (and a band around your knees).
  • Keep feet together and lift top knee upward.
  • Engage core to maintain stability.
  • Control the movement; avoid rolling back.
  • Return knee to starting position, repeat on both sides.

Leg Lifts

This can be done lying or standing:

  • Stand up holding on to an anchor point
  • Lift legs upward/outward without bending knees.
  • Control the descent for core engagement.
  • Avoid swinging; focus on controlled movements.
Updated on February 5, 2025

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