Guide to Strength Training: Core Workout for Runners

Work 360-degrees of your midsection with this quick, effective workout.

By Mallory Creveling, CPT

Reviewed by Winnie Yu, PT, DPT, CSCS Physical Therapist

Runners often forget about the power of the core for performance. This group of muscles—which spans from below your chest through your hips, taking up your entire torso—helps you transfer power through your legs on the run. Consider it your energy center that allows for more efficiency!

When strong and resilient, your core will also keep you upright (even through the later miles of a race), which leads to better breathing, easier efforts, and a stronger stride.

Winnie Yu, D.P.T., C.S.C.S., a physical therapist and strength coach at Bespoke Treatments in New York City and host of the Runner’s World Guide to Strength Training, created this 360-degree core workout to complement your runs and support performance gains. Turn to it anytime throughout your training. Even as a warmup, it will get your body ready to withstand the miles.

The Workout

You’ll do a two-move warmup, two strength sets, and a quick cooldown with this core workout. Follow the reps and rounds listed below, minimizing rest as much as you can. Perform this workout at least once a week, but more is better with this one. You can do it anytime—even before or after a run.

Equipment Needed

Exercise mat, one light to medium weight dumbbell, one medium to heavy weight kettlebell (or dumbbell)

The Exercises: Warm Up: 2 rounds

1. Cat Cow – 30 seconds

How to do it

1. Start on all fours, shoulders over wrists and knees under hips. 
2. Inhale to arch spine, looking up toward ceiling and tailbone reaching toward ceiling.
3. Exhale to round spine, tucking chin toward chest, and tucking pelvis forward. 
4. Continue alternating, moving with the breath.

2. Modified Side Plank Rotations: 15 seconds per side

How to do it

1. Get into a 90-90 position, with both knees bent 90 degrees, right shin placed in front of you, and left shin to left side. 
2. Place left hand on ground to outside of left hip.
3. Inhale to reach right arm underneath left side, rotating to the left. 
4. Exhale to rotate to the right, lifting arm up overhead and to the right. Look up toward right hand. 
5. Repeat for time, moving with breath.
6. Then switch sides.

Modification

Shorten the angle of the knees to about 45 degrees.

Strength Set A: 2 Rounds

1. Bird Dog Row: 8 reps per side

How to do it

1. Start on all fours, shoulders over wrists and knees under hips. Hold a dumbbell in right hand.
2. With back flat and core engaged, extend left leg straight out behind you, foot flexed. Avoid arching low back. This is the starting position.
3. Pull dumbbell to right hip, keeping elbow close to body. 
4. Pause, then lower weight back to floor to return to starting position. Keep core engaged, with shoulders and hips square to the floor the entire time.
5. Repeat for reps. 
6. Then switch sides.

Modification

Perform a regular bird dog from an all-fours position: Extend left arm and right leg straight out, in line with torso. Keep back flat and core engaged. Bring left elbow and right knee to touch (or nearly touch) under torso. Repeat for reps. Then switch sides.

2. Modified Side Plank Clamshell Lift: 8 reps per side

How to do it

1. Lie on left side, knees bent about 90 degrees, left forearm on floor with elbow directly under shoulder. Place right hand on right hip. This is the starting position.
2. Drive forearm into floor and lift hips up off floor. At the same time, engage right glute to lift knee up. 
3. Lower knee and hip back down to starting position. 
4. Repeat for reps. 
5. Then switch sides. 

Modification

Hold hips up in modified side plank position. Engage right glute to lift and lower knee. (Hips stay up the entire time.) 

3. Dead Bug Pullover: 8 reps

How to do it

1. Lie faceup, holding a dumbbell horizontally with both hands. 
2. Bend knees to 90 degrees, placed over hips, feet flexed. This is the starting position.
3. Slowly lower dumbbell overhead, reaching to floor behind you. 
4. Lift weight back over shoulders. 
5. Then, extend right leg straight out, reaching toward floor. Keep back flat and core engaged. 
6. Bring right knee back over hip to return to starting position. 
7. Repeat on left side.
8. Repeat from the top. 

Modification

Perform a regular dead bug exercise, with knees bent: Lying on back, lift knees over hips and raise arms extended over shoulders for starting position. Extend right arm behind you and at the same time, lower left heel toward floor. Keep back flat and core engaged. Return to starting position. Repeat on other side. Continue alternating.

Strength Set B: 2 rounds

1. High Plank Pull Through: 8 reps per side

How to do it

1. Start in a high plank position, shoulders over wrists and belly button pulled up to spine, body forming a straight line from head to heels. Place a dumbbell to outside of right rib cage. 
2. Grab dumbbell with left hand, and pull it to outside of left rib cage. Avoid rocking hips. 
3. Repeat on other side. 
4. Continue alternating. 

Modification

Perform the same move, but knees on the mat for a modified plank position. Keep shoulders in line with hips in line with knees, core engaged.  

2. Unilateral Suitcase March: 10 reps per side

How to do it

1. Stand with feet hip-width apart, holding a heavy kettlebell or dumbbell in right hand. Place left hand on hip or out to side.
2. Lift left knee to hip height, and hold for 2 seconds. Avoid leaning to either side. 
3. Place left foot back down and repeat on right side. 
4. Continue alternating. 

Cool Down: 1 Round

1. Cobra: 20 seconds

How to do it

1. Lie facedown, legs extended. Place hands under shoulders. 
2. Drive hands into floor to lift chest off ground. 
3. Hold, taking deep breathes.

Modification

If that feels intense on the back, lift and lower chest to floor. Moving slowly. Don’t overextend the back and breathe through the movement.

2. 3-Way Child’s Pose: 10 seconds per direction

How to do it

1. Lie facedown, glutes to heels, arms extended straight out. Reach arms forward and hips back. 
2. Hold here for 10 seconds, breathing deep. 
3. Walk both hands to the left side of the mat, reaching arms forward. 
4. Hold here for 10 seconds, breathing deep.
5. Walk both hands to the right side of the mat, reaching arms forward. 
6. Hold here for 10 seconds, breathing deep.

The Benefits

• Taller posture and postural endurance (maintaining that position for longer and with less effort)
• More efficient energy transfer through your legs and fewer energy leaks (like too much or too little rotation on the run)
• Better breathing and breath control
• Improved balance and stability
• Stronger running form
• Injury prevention