6 core exercises for stronger, injury-free running
A strong core as a runner is essential to holding correct form and remaining injury-free.
Whether you’ve been running for years or you’re a complete beginner, the importance of a strong core is essential to stronger, faster, and injury-free running.
Beginner core workout for runners
Here a few beginner core exercises which you can do at home. Begin performing these exercises every other day, eventually progressing to every day. Concentrate on proper form, and slowly build up the number of repetitions.
- Plank (hold this position for 30-60 seconds) increase the number of repetitions and duration over time
- Side plank (hold this position for 30-60 seconds) increase the number of repetitions and duration over time
- Crunches (start with 15 repetitions) increase the number of repetitions and sets over time
- Russian twists (10 repetitions each side) increase the number of repetitions and sets over time
- Sit-ups (start with 15 repetitions) increase the number of repetitions and sets over time
- Leg raises (start with 10 repetitions) increase the number of repetitions and sets over time
Likewise, it’s really easy to create your core workout! Try including a few of your favourite exercises and working for several sets of repetitions.
Strength training and core workouts
Strength training and core workouts complement your running massively. As the core includes the postural muscles, much like strength training, this also reduces your risk of injury.
Include regular strength training, core workouts, and cross-training to get the most out your running. Including these into your training will reduce your risk of injury, improve your aerobic endurance, and make you a faster, and stronger runner.
Incorporating core workouts into your running training will help prevent injury. We suggest performing our beginner core workout or creating your own. Perform these workouts at least three times per week, but always build up gradually.
Matthew is an avid runner, freelance writer, Durham University graduate, and the founder of Running101.