10-Minute Core Routine for Runners
When it comes to running, most people focus on their legs — their stride, speed, and endurance.
However, the real secret to running stronger lies in an area that’s often overlooked: the core.
Core strength stabilizes your body, helping you maintain good posture, and reducing the risk of injury. Whether you’re new to running or a seasoned marathoner, incorporating core workouts into your routine can make all the difference.
A strong core plays a vital role in improving stability, helping to reduce unnecessary side-to-side movement and maintain better balance, especially during long runs or on uneven terrain. It also supports good posture, preventing the common tendency to hunch over as fatigue sets in, which helps reduce strain on your lower back and legs.
By strengthening your core, you can also prevent many common running injuries, such as lower back pain, knee pain, and hip issues, by providing better support and alignment. Additionally, a strong core allows for more efficient running, helping you conserve energy and increase endurance over longer distances.
10-Minute Core Workout for Runners
To help you build core strength, add the 10-minute routine featured in the video above to your cross-training. It includes four exercises that target key muscles in your core to help you run stronger and longer.
- Dead Bug: This exercise focuses on building core stability and control, helping you engage the deeper muscles essential for maintaining proper posture while running.
- Bird Dog: A great move for improving balance and strengthening your lower back and glutes, both critical for stability during running.
- Side Plank: Side planks target your obliques, improving lateral stability. This can prevent you from swaying side to side as you run, which wastes energy and increases injury risk.
- Weighted Twist: This move strengthens your obliques and overall core, promoting a more stable and powerful rotation during your running stride.
How to Incorporate Core Workouts into Your Routine
Adding a core workout to your routine doesn’t have to be time-consuming.
This 10-minute workout above can be done two to three times per week, either as a warmup before your run or as a stand-alone workout on rest days. Over time, you’ll notice improvements in your running efficiency, posture, and overall performance.
Whether you’re chasing a personal best or just looking to run injury-free, dedicating time to strengthen your core will pay off in the long run. (Pun intended!)
Are you a runner struggling with an injury?
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