10 Best Core Exercises For Runners

As a runner, it's important to have a strong core to maintain good posture, balance, and stability. A strong core can also help prevent injuries and improve running performance. In this article, we will explore the top 10 best core exercises for runners that will help you strengthen your core muscles and get the most out of your running routine.

Table of Contents

1. The Plank
2. Side Plank
3. Mountain Climber
4. Crunches
5. Reverse Crunches
6. Bicycle Crunches
7. Leg Raises
8. Flutter Kicks
9. Heel Touches
10. Superman

1. The Plank

The plank is an excellent exercise for strengthening your core muscles. To perform the plank:

1. Start in a push-up position, with your hands directly under your shoulders and your toes on the ground.
2. Engage your core and hold your body in a straight line from your head to your heels.
3. Hold this position for 30-60 seconds, or as long as you can.
4. Repeat for 3-5 sets.

The plank helps to strengthen your abs, back, and shoulders, and can improve your posture and stability while running.

2. Side Plank

The side plank is similar to the plank, but targets your oblique muscles. To perform the side plank:

1. Lie on your side, with your elbow directly under your shoulder and your legs straight.
2. Lift your hips off the ground, keeping your body in a straight line from your head to your heels.
3. Hold this position for 30-60 seconds, or as long as you can.
4. Repeat on the other side.
5. Repeat for 3-5 sets on each side.

The side plank helps to strengthen your oblique muscles, which can improve your running form and prevent injuries.

3. Mountain Climber

The mountain climber is a dynamic exercise that targets your abs, obliques, and hip flexors. To perform the mountain climber:

1. Start in a push-up position, with your hands directly under your shoulders and your toes on the ground.
2. Bring your right knee towards your chest, then return it to the starting position.
3. Bring your left knee towards your chest, then return it to the starting position.
4. Continue alternating knees for 30-60 seconds, or as long as you can.
5. Repeat for 3-5 sets.

The mountain climber helps to improve your cardiovascular endurance and strengthen your core muscles.

4. Crunches

Crunches are a classic exercise for strengthening your abs. To perform crunches:

1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Place your hands behind your head, but do not pull on your neck.
3. Engage your abs and lift your upper body off the ground, towards your knees.
4. Lower your upper body back down to the ground.
5. Repeat for 15-20 reps.
6. Repeat for 3-5 sets.

Crunches help to strengthen your abs, improve your posture, and prevent lower back pain while running.

5. Reverse Crunches

Reverse crunches are a variation of the crunch that target your lower abs. To perform reverse crunches:

1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Place your hands by your sides, with your palms facing down.
3. Engage your lower abs and lift your hips off the ground, towards your chest.
4. Lower your hips back down to the ground.
5. Repeat for 15-20 reps.
6. Repeat for 3-5 sets.

Reverse crunches help to strengthen your lower abs, which can improve your running form and prevent lower back pain.

6. Bicycle Crunches

Bicycle crunches are a variation of the crunch that target your obliques. To perform bicycle crunches:

1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Place your hands behind your head, but do not pull on your neck.
3. Engage your abs and lift your upper body off the ground, towards your knees.
4. Bring your right elbow towards your left knee, while extending your right leg.
5. Switch sides, bringing your left elbow towards your right knee, while extending your left leg.
6. Continue alternating sides for 15-20 reps.
7. Repeat for 3-5 sets.

Bicycle crunches help to strengthen your obliques, which can improve your running form and prevent injuries.

7. Leg Raises

Leg raises are an excellent exercise for strengthening your lower abs. To perform leg raises:

1. Lie on your back, with your legs straight and your hands by your sides.
2. Engage your lower abs and lift your legs off the ground, towards the ceiling.
3. Lower your legs back down to the ground.
4. Repeat for 15-20 reps.
5. Repeat for 3-5 sets.

Leg raises help to strengthen your lower abs, which can improve your running form and prevent lower back pain.

8. Flutter Kicks

Flutter kicks are a dynamic exercise that target your lower abs and hip flexors. To perform flutter kicks:

1. Lie on your back, with your legs straight and your hands by your sides.
2. Lift your legs off the ground, about six inches.
3. Alternate lifting each leg up and down, while keeping your legs straight.
4. Continue for 30-60 seconds, or as long as you can.
5. Repeat for 3-5 sets.

Flutter kicks help to improve your cardiovascular endurance and strengthen your lower abs and hip flexors.

9. Heel Touches

Heel touches are a great exercise for targeting your obliques. To perform heel touches:

1. Lie on your back, with your knees bent and your feet flat on the ground.
2. Place your hands by your sides, with your palms facing down.
3. Engage your abs and lift your upper body off the ground, towards your knees.
4. Touch your right heel with your right hand, then return to the starting position.
5. Touch your left heel with your left hand, then return to the starting position.
6. Continue alternating sides for 15-20 reps.
7. Repeat for 3-5 sets.

Heel touches help to strengthen your obliques, which can improve your running form and prevent injuries.

10. Superman

The superman exercise targets your lower back muscles, which can help improve your posture and prevent lower back pain while running. To perform the superman:

1. Lie on your stomach, with your arms and legs straight.
2. Engage your lower back muscles and lift your arms, chest, and legs off the ground at the same time.
3. Hold this position for 30-60 seconds, or as long as you can.
4. Lower your