Core Essentials for Running Performance

Running is a versatile and accessible sport, allowing athletes of every level to tailor their pace and distance to optimize performance and endurance. Every stride propels you forward on your journey—one step closer to the finish line, one step stronger in endurance.

But before you lace up those high-performance runners and hit the pavement, it’s essential to focus on the powerhouse of your stride—your core. A strong, stable core is the key to maintaining efficiency, power, and endurance with every step. Let’s dive into why it deserves as much attention as your training miles.

What is the difference between a strong core vs. a weak core for runners? A strong core is the foundation of efficient running, stabilizing your torso, supporting your upper body and pelvis, and enhancing balance and control with every stride. It helps maintain proper posture, reduces unnecessary movement, and improves overall running efficiency.

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THREAD THE NEEDLE
Challenge means change!

1 minute on each side

This is an active form of the side plank. It strengthens the obliques and with the rotation it makes it more stimulating and dynamic. It also shows great core control throughout the movement.

1. Take a side-plank pose with one hand or elbow on the ground, the other one extended towards the ceiling.
2. The spine is neutral, and one leg is in front of the other. Pull the extended arm down and through the hole under your body, rotating the hips but keeping the torso straight, then return to the starting position.

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REVERSE LUNG CHOPS
If it’s burning, then it’s building!

2 – 3 sets, 10 reps on each side

You can do this movement with or without a weight. The reverse lunge improves balance and stability. It helps with hip mobility and flexibility. In addition to the goal of strengthening your core you are also strengthening your glutes and hamstrings which you use when running.

1. Plant your left foot on the ground and step your right foot back into a deep lunge.
2. As you step back bring your arms across your body from shoulder height to hip height.
3. The chest remains square.
4. Keep your core engaged and repeat the step back and forwards with the weight moving diagonally across your body It is important to be twisting with control, bringing your torso back to centre in between twists.

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FLUTTER KICKS
Squeeze tight! Flutter hard! Victory!

Interval training style: Hold the flutter kick for 30 seconds with a 15 second recovery x 4 sets. This totals 2 minutes of activated core work.
Runners often have tight and weak hips, and flutter kicks are a great way to activate the hip flexors. While many core exercises involve crunching or twisting, flutter kicks challenge you to stay as flat as a board instead. This movement primarily targets and strengthens the lower-back and lower-abdominal muscles.

1. Lie on your back with your arms by your sides and your legs extended straight out in front of you.
2. While keeping a flat back on the mat lift your legs to hover over the floor with shoulders off the mat to maintain a hollow hold.
3. Alternate between lifting your left foot and right foot in a small kicking motion.
4. It is essential to keep your core tight and back flat to the ground.

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CRUNCH + KNEE DRIVE
Every rep counts because you make it count!

2-3 sets, 10 reps per side

This effective exercise engages your abdominal muscles to lift the weight of both your arms and legs while also improving coordination.

1. Lie on your back with your legs extended horizontally.
2. Lift your upper body off the floor as you crunch forwards and reach your hands forward to tap the mat, as one knee comes between your arms and towards your nose.
3. As you reach your hands forward one knee drives towards your nose, while the other leg remains frozen straight.
4. Release the crunch as you extend the knee back to the straight leg and then repeat on the other side, crunching tight and pulling the opposite knee towards your nose.
5. It is a similar motion and concept to Mountain Climbers but from your back!

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WINDSHIELD WIPER
One workout away from a better mood and a better run!

2-3 sets, 10 reps

This exercise targets the rectus abdominis and obliques, engages the hip flexors, and relies on glute support. To enhance your form and strengthen the mind-muscle connection, try adjusting the movement’s tempo, switching between straight legs and bent knees, and incorporating a brief hold at each endpoint.

1. Lie on your back with your knees bent and feet flat on the floor.
2. Lift your knees until your calves form a 90-degree angle with your hamstrings.
3. Rotate your hips and lower your legs to the side.
4. Pause and hover before touching the ground.
5. Repeat on the other side.

Photography by: Erich Saide

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