The Best Core Exercises for Runners
RWA | Updated: 5 February 2026
If you want to be a good runner, just get out there and run. But if you want to be a great runner, adding in some core work to your routine is essential. While simply logging kilometres will improve fitness, runners who incorporate core strength work gain greater stability, improved running economy, and increased resistance to injury.
During running, the body is constantly working to stabilise movement while transferring force between the upper and lower body. The core acts as the control system for this process, helping maintain posture, minimise unnecessary movement, and support efficient stride mechanics. When the core fatigues, running form often deteriorates, placing additional stress on the hips, knees, and lower legs.
Developing core strength helps runners maintain alignment, improve balance during single-leg loading, and reduce wasted energy throughout each stride.
What Muscles Make Up the Core?
Core muscles are the muscles surrounding your trunk, including the abdominals, lower back, pelvis, diaphragm, and hips. Together, they form a stabilising cylinder that supports the spine and pelvis, allowing runners to maintain posture, control movement, and efficiently transfer force between the upper and lower body. A strong core helps runners absorb impact, maintain balance during single-leg loading, and sustain efficient form as fatigue develops.
Key Core Muscles for RunningAbdominals: Back Muscles: Pelvic Floor and Diaphragm: Hip Muscles: |
Together, these muscles allow runners to absorb impact, maintain balance, and generate efficient forward movement.
Core Exercises for Runners
Standard Plank
The plank develops overall trunk stability and endurance, helping runners maintain posture during prolonged effort.
Primary muscles targeted:
Transverse abdominis, rectus abdominis, obliques, erector spinae
Execution:
Support your body on forearms or hands while maintaining a straight line from head to heels. Avoid excessive hip drop or lifting. Progress by performing high planks or alternating opposite arm and leg lifts.
Progression:
High plank: Place your hands on the ground directly below your shoulders, keeping your arms straight.
Opposite arm-leg raise high plank: Beginning in high plank, simultaneously lift your right leg and left arm until they are parallel to the floor. Hold for approximately three seconds, then alternate sides.
Side Plank
Side planks improve lateral stability and pelvic control, which are essential for maintaining balance during the stance phase of running.
Primary muscles targeted:
Internal and external obliques, transverse abdominis, gluteus medius
Execution:
Support your body on one forearm or hand with hips elevated and body aligned. Progress by lifting the top leg to increase lateral core and hip activation.
Progression:
High side plank: Place your hand directly below your shoulder with your arm straight.
Side plank with leg abduction: From side plank or high side plank, raise your top leg and
Boat Pose
Boat pose strengthens trunk stabilisers and improves balance, supporting efficient torso control during arm swing and stride transitions.
Primary muscles targeted:
Rectus abdominis, transverse abdominis, hip flexors
Execution:
Balance on sit bones with knees bent and shins elevated parallel to the floor while maintaining an upright torso. Progress by adding controlled rotational twists or light resistance.
Progression:
Russain twists: From boat position, rotate your torso and alternate touching your hand to the floor on the opposite side. Resistance can be added by holding a light weight.
Bridge
Bridges strengthen the posterior chain, which plays a major role in pelvic stability and propulsion during running.
Primary muscles targeted:
Gluteus maximus, hamstrings, erector spinae, transverse abdominis
Execution:
Lift hips from the floor while maintaining shoulder contact and forming a straight line from knees to shoulders. Progress by alternating single-leg lifts while keeping hips level.
Progression:
Marching bridge: Maintain bridge position while alternating lifting one foot off the ground at a time, keeping hips level.
Cobra
Cobra exercises strengthen spinal extensors and help counteract forward posture commonly seen as fatigue develops.
Primary muscles targeted:
Erector spinae, gluteal muscles, posterior shoulder stabilisers
Execution:
Lift chest and legs slightly from the floor while maintaining a neutral neck position. Progress by alternating opposite arm and leg lifts.
Progression:
Superman: Lift one arm and the opposite leg simultaneously, hold for approximately three seconds, then alternate sides.
Stability Ball Tucks
This dynamic movement challenges full-body coordination and mimics the stabilisation demands of running stride transitions.
Primary muscles targeted:
Transverse abdominis, rectus abdominis, hip flexors, shoulder stabilisers
Execution:
Begin in a high plank with feet supported on a stability ball. Draw knees toward the chest while maintaining spinal alignment, then extend legs back with control.
Why Core Strength Matters for Runners
A strong core allows runners to maintain efficient biomechanics even as fatigue builds. Improved trunk stability reduces unnecessary movement, conserves energy, and enhances force transfer throughout the stride cycle. Over time, consistent core training can improve running efficiency, support injury prevention, and enhance overall performance.
Incorporating core training two to three times per week alongside structured running, strength training, and mobility work can significantly improve running durability and control.
