Simple Core Routine For Runners

We all hear about the importance of core strength and trunk stability in runners: it prevents injury and can help to improve form and economy, but between family life, 40 hour work weeks, commuting, and barely squeezing a run in, who’s got time for core strength? Well, good news! Strengthening your core doesn’t have to be terribly time consuming. Here is a simple routine that only takes 10 minutes and is well worth the investment.

Start with 20 to 30 seconds in each position (front + side + side = 1 set) and do as many sets as you can in 10 minutes – take breaks as needed when you’re first starting out. Be sure to keep your body straight, like a plank of wood, and if 20 to 30 seconds starts to feel too easy, increase the time in each position by 15 seconds. I try to do this routine 3  to 5 days per week with some added hip and glute strengthening exercises (which we will cover later) to stay healthy.

I recommend my athletes do this routine up to 3 times per week depending on time constraints:

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Classic Plank
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Side Plank

If these get too easy, try adding a simple leg lift to increase the difficulty.

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There you have it! A simple and effective way to strengthen your core in 10 minutes. If you have any questions about training, racing or trails in the area, feel free to get in touch.

Cheers!