Core strengthening is often seen as a muscle-building exercise reserved for people who practice weight training or fitness. But it also plays an essential role in runners’ performance.
In running, trunk stability and posture efficiency are crucial. They help prevent injuries, improve endurance, and optimize performance. In this article, we explain why having good core strength is indispensable for runners and how to implement it effectively.
What is core strengthening?
Core strengthening refers to working a muscle or group of muscles isometrically, meaning keeping them contracted for a set period of time.
It helps strengthen the deep abdominal, lower back, and hip muscles. For runners, it is highly recommended regardless of the distance, from 5K to ultramarathons.
Benefits of core strengthening for runners
Performance improvements
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Strengthens the endurance of deep abdominal and lower back muscles
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Allows for a more energy-efficient stride
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Improves running performance
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Optimizes force transfer between the upper and lower body
Injury prevention
Core strengthening helps reduce injury risk by reinforcing stabilizing muscles. It protects the spine, joints, and surrounding soft tissues.
For runners, it notably helps reduce spinal compression and absorb the impact forces generated during running.
Breathing optimization
A regular core strength program helps improve several key respiratory functions for running:
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Breathing rate
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Ventilation
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Lung volume
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Oxygen consumption
Types of core strengthening for running
Static and dynamic core work
Recommended core training for runners includes two components:
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Static core exercises in prone, lateral, and supine positions
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Dynamic core exercises, which are more effective for correcting asymmetries
Training program
To achieve optimal results, it is recommended to perform core training 1 to 3 times per week. Sessions can be done:
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As a warm-up before running
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After training
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On rest days
Practical advice
For beginners, it is best to start with static core exercises before progressing to dynamic work.
Practicing 1 to 2 core training sessions per week throughout the year is enough to obtain and maintain long-term benefits.
Examples of core exercises
Classic plank
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Start on forearms and toes
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Keep the body aligned and parallel to the floor
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Hold for 30–60 seconds
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Repeat several times
Bridge
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Start lying on your back, knees bent
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Lift the hips
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Align shoulders–hips–knees
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Hold for 20–30 seconds
Side plank
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Start on your side, supported by one forearm
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Lift the hips
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Keep the body aligned
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Hold 20–30 seconds per side
Advanced variations
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Leg-lift plank: In a standard plank, lift one straight leg while keeping the body aligned, then alternate.
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Rotational plank: In a high plank, rotate the torso while lifting one arm toward the ceiling, then switch sides.
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Dynamic side plank: From a side plank, lower the hip toward the floor without touching it, then raise it back up while staying aligned.
Electro muscle stimulation
This complementary method helps work all abdominal muscles, including the deepest ones.
For optimal results, plan:
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At least 3 sessions per week
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A minimum 6-week program
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Intense and regular contractions
You can find a few examples of electrostimulation exercises in this article.
