This guide of core workouts is for runners of all levels which includes varied ab exercises, anti-rotation and single-leg moves.

It provides full progressions and cues for proper technique. You’ll see programming for easy-to-hard routines and advice for when and how to add core training into run training.

Runners know that logging miles is the only part of the performance puzzle.

Whether you chase PBs on the road or trails, your “core” is the powerhouse that keeps your stride strong, protects your back, and prevents breakdowns late in a race.

But core work for runners isn’t about crunches or a flat stomach—it’s about functional strength, stability, and the ability to transfer power efficiently.

What Makes “Core” Crucial for Runners?

  • Pelvic Stability: Prevents hip drop, IT band pain, and improves stride efficiency.

  • Spinal Protection: Reduces low back fatigue, shields from disc or SI joint injury.

  • Force Transfer: Allows efficient use of arms and legs, especially in sprints, hills, or uneven terrain.

  • Injury Prevention: Guards against overuse injuries by providing better control late in sessions and races.

10 Best Core Exercises for Runners

Let start with the 10 best core exercises which I personally follow. However, a point to note here is that there are hundreds of variations to these exercises; aim of this article is to familiarise you with some of them:

1. Dead Bug

Why it’s better than crunches:
Trains deep core stabilizers, teaches rib/pelvis control, reduces compensatory spine movement.

How to:
Lie on your back, arms and knees bent 90°. Lower opposite arm and leg, keeping the low back pressing gently to the floor; return, switch sides.

Form tip: Exhale fully as you lower, drawing ribs down and bracing the abs; don’t let back arch.

Progression: Hold light dumbbells, extend knees farther out, slow tempo.

Read : Strength Training for Runners: Complete Guide to Faster, Healthier, and Injury-Resistant Running

2. Pallof Press (Anti-Rotation Band Press)

Here is something interesting:
Static ab work doesn’t train running’s real core challenge—maintaining posture against rotational forces.

How to:
Anchor a resistance band at chest height. Stand sideways, hold handles with both hands at chest, step out for tension. Press arms straight, hold, resist band’s pull and repeat.

Form tip: Squeeze glutes and brace the abs, don’t twist.

Progression: Half-kneeling position, move farther from anchor, slow reps.

Read : How to Improve VO2 Max and Running Economy: Best Workouts for Endurance

3. Side Plank with Leg Lift

Why it matters:
Adds glute medius, abductors—essential for single-leg stance stabilization.

How to:
Elbow under shoulder, hips stacked. Lift top leg up, hold; lower with control.

Form tip: Stay long through crown of head, don’t roll hips backward or down.

Progression: Weighted ankle or band resistance.

4. Bird-Dog

runner doing bird dog exercise

Why it’s superior:
Boosts cross-body coordination (shoulder to opposite glute/hip), builds spinal stability.

How to:
All fours, hands and knees. Extend opposite arm and leg, pause, switch.

Form tip: No hip sway or over-arch in low back.

Progression: Place a water bottle on your low back—don’t let it fall.

5. Plank Pull-Through

Why it’s more “runner-realistic”:
Requires anti-rotation, shoulder, and hip stability.

How to:
High plank. Place a light dumbbell/bag beside one hand. Reach with opposite hand, drag object to the other side, switch.

Form tip: Hips level, slow moves.

Progression: Heavier object, more reps.

6. Standing Single-Arm Overhead Press

runners doing single arm overhead press

Why this “core exercise”?
Integrated overhead moves force total-body stability, simulating running’s “core to ground” demand.

How to:
Stand tall, hold light weight overhead, press up. Don’t lean or arch.

Form tip: Engage glutes, ribs tight.

Progression: March in place or hold split-stance.

7. Lying 90/90 Hip Lift (Diaphragm/Core)

Why it’s advanced:
Trains breath control, pelvic alignment, deep activation.

How to:
Lie on back, feet on chair/wall, knees/hips at 90°. Exhale, tuck pelvis to flatten back; hold as you breathe in/out through nose.

Form tip: Keep hamstrings/abs engaged, ribs down.

Progression: Light ball between knees, single-leg lift.

8. Reverse Lunge with Rotation

runner doing reverse lunge

Why it works:
Single-leg core strength, anti-rotation as you move.

How to:
Step back into lunge, rotate torso (arms outstretched) towards front leg; return, alternate sides.

Form tip: Avoid knee collapse, move slow.

Progression: Add light medicine ball or water bottle.

9. Hollow Hold

Why it’s harder than it looks:
Ultimate test of full core engagement, crucial for end-of-run posture.

How to:
On back, legs just off floor, arms overhead, ribs down, lower back pressed.

Form tip: Lower only as far as abs stay firm, no arch in back.

Progression: Rock back and forth (hollow rockers).

10. Plank to Downward Dog (Dynamic Flow)

runner doing downward dog

Why runners need dynamic, not just static, core:
Works shoulders, hips, and integrates mobility to prevent tightness and injuries.

How to:
Start in plank. Push back into Downward Dog, lift hips, reach heels to floor. Return to plank, repeat.

Form tip: Exhale with transition, keep core engaged.

How to Build a Running-Specific Core Routine

Adjust reps and sets as per capability

Beginner Routine (2x/week)

  1. Dead Bug – 3×8/side

  2. Side Plank w/ Leg Lift – 3×20 sec/side

  3. Bird-Dog – 3×8/side

  4. Plank to Downward Dog – 4×5 reps

Intermediate Routine (2–3x/week)

  1. Pallof Press – 3×10/side

  2. Reverse Lunge w/ Rotation – 3×8/side

  3. Plank Pull-Through – 3×10/side

  4. Hollow Hold – 3×20–30 sec

Advanced “Long Run Ready” Flow (2–3x/week)

  1. Lying 90/90 Hip Lift – 3×30 sec

  2. Standing Overhead Press (single/double) – 3×8/side

  3. Side Plank w/ Weighted Leg Lift – 3×10/side

  4. Bird-Dog (w/ weight or instability) – 3×10/side

  5. Plank to Downward Dog – 5×6 reps

Programming Tips

  • Frequency: 2–3x/week is optimal for maintenance and progress.

  • Duration: 10–20 min per session; supplement, don’t replace running.

  • Timing: After easy runs or as separate sessions. Not right before key speed or long workouts.

  • Variety: Rotate new plank, anti-rotation, and single-leg drills every training block.

  • Progression: Gradually add load, reps, sets, complexity, or duration.

  • Breathing: Pair each core move with full exhale, rib-pelvis control—this cements true “run posture”.

Specific Core workouts for Specific Injury Prevention

  • IT Band/Runner’s Knee: Focus on side planks, hip lifts, Pallof presses.

  • Low Back Pain: Prioritize dead bugs, bird-dogs, 90/90 hip lifts.

  • Late-Run Posture Dropoff: Hollow holds, standing presses, and dynamic plank flows help maintain form late in races.

For Marathoners, Trail & High-Mileage Runners

runner on a bosu ball

  • Use longer routines (15–20 min); add instability tools (BOSU, wobble board, bands).

  • Prioritize anti-rotation, single-leg, and proprioceptive (balance) exercises.

  • Add core as “prehab” at least twice weekly in heavy build phases.

Core training for runners isn’t just about aesthetics. It’s foundational to better running form, injury resilience, and speed.

Forget endless crunches—instead, blend these exercises, routines, and programming tips into your week for a stronger, faster, and safer stride.

Whether prepping for a marathon, trail ultra, or your first 5k, powerful core work keeps you running strong, mile after mile.