Strength & Conditioning | Core Focus

When you run, a strong core can improve your posture and speed. Because your arms and legs all stem from the core, the strength in your limbs is tied to the strength in your torso. A strong core is a solid foundation for strength in the rest of the body.

The main benefit of core strength for runners is increased stabilization in the torso. Your core muscles (the chest, back, abs, and obliques) are what keep your torso upright when you run, and reduce oscillation when moving your arms and legs. Core strength allows the pelvis, hips, and lower back to work together more smoothly to expend less energy. Core strength also significantly improves balance, meaning that you recover quickly from missteps small and large.

1. Alternating hand lift

Come into plank position with your arms and legs straight and your shoulders above your wrists.

With control, raise your right arm up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.

With control, lower your right arm and back to the starting position. That counts as one rep. Repeat with the left arm.

2. Alternating leg lift

Come into plank position with your arms and legs straight and your shoulders above your wrists.

With control, raise your right leg up off of the ground. Be sure not to rotate at your hip or upper body. Hold for one second.

With control, lower your right leg and back to the starting position. That counts as one rep. Repeat with the left leg.

3. Slow mountain climbers

Come into a push-up position. Slowly bring your right knee towards your right elbow. Extend your right leg back and repeat using your left leg. Keep your core tight throughout, and avoid letting your hips sink towards the floor.

4. Front to side plank

Place yourself in plank position, hands in ground beneath your shoulders. Straight body from head to toes. Tighten abs and glutes to hold up your body. Reach elbow up toward the sky and slowly twist upper body back, look the same direction. Hold 1-3 seconds, return slowly and repeat other side to count one repetition.

5. Plank jacks

Start in a plank position with your hands under your shoulders and feet together.

While keeping your hips level, hump your feet out to a wide V, then jump them back in again. That's one rep.