Core Exercises to Boost Your Running Performance

Whether you’re a seasoned marathoner or a casual weekend jogger, a strong core can significantly improve your running efficiency, posture, and endurance. Your core — which includes your abdominals, obliques, lower back, and hips — acts as a stabiliser for your entire body. By strengthening these muscles, you enhance your balance, reduce your risk of injury, and improve your stride.

Here are six effective core exercises for runners, along with recommended reps and sets to get the most benefit.

1. Plank (Front Plank)

Muscles worked: Transverse abdominis, rectus abdominis, lower back

How to do it:

• Start on your elbows and toes, keeping your body in a straight line from head to heels.

• Engage your core and hold the position without letting your hips drop.

Hold: 30–60 seconds
Sets: 3

Tip: Keep your glutes and abs tight throughout. Increase time as you get stronger.

2. Side Plank (Each Side)

Muscles worked: Obliques, glutes, shoulders

How to do it:

• Lie on one side, propped up on your elbow.

• Stack your feet and raise your hips so your body forms a straight line.

• Hold the position, then switch sides.

Hold: 30–45 seconds per side
Sets: 2–3 each side

Variation: Add a leg raise for extra challenge and glute activation.

3. Dead Bug

Muscles worked: Deep core stabilisers, hip flexors

How to do it:

• Lie on your back with arms extended toward the ceiling and knees bent at 90°.

• Slowly lower your right arm and left leg toward the floor, keeping your lower back pressed to the ground.

• Return to starting position and alternate sides.

Reps: 10–12 per side
Sets: 2–3

Tip: Move slowly and controlled to fully engage your core.

4. Russian Twists

Muscles worked: Obliques, upper and lower abs

How to do it:

• Sit with knees bent and feet slightly off the floor.

• Hold a weight or medicine ball, lean back slightly, and rotate your torso from side to side.

Reps: 20 (10 each side)
Sets: 2–3

Tip: Keep your core tight and chest lifted; avoid using momentum.

5. Glute Bridge (Hip Raise)

Muscles worked: Glutes, hamstrings, lower back

How to do it:

• Lie on your back with knees bent and feet flat on the floor.

• Push through your heels to lift your hips up, squeezing your glutes at the top.

• Hold briefly, then lower down.

Reps: 12–15
Sets: 3

Progression: Try single-leg bridges for added difficulty and stability work.

6. Mountain Climbers

Muscles worked: Core, shoulders, hip flexors

How to do it:

• Start in a high plank position.

• Drive one knee toward your chest, then quickly switch legs in a running motion.

Time: 30 seconds
Sets: 3

Tip: Keep your back flat and move as fast as you can with control.

Aim to include core training 2–3 times per week. These workouts can be done as standalone sessions or added to your running warm-up or cooldown routine.