5-Minute Core-Strengthening Workout For Runners

POPSUGAR Photography | Ericka McConnell
POPSUGAR Photography | Ericka McConnell

If you run regularly, and especially if you're training for a race of any length, you need to work your core. It's vital that you have a strong back and abdominals to maintain proper running posture. Having a strong core is a surefire way of becoming a stronger runner; this combination of exercises is specifically designed for runners and will help maximize speed and efficiency.

Directions: Perform each exercise for one minute. We recommend adding this quick routine to the end of any run.

Plank With Side Step
POPSUGAR Photography / Ericka McConnell

Plank With Side Step

  • Start in an elbow plank.
  • Extend your left leg out to the side, gently tapping your toes on the ground.
  • Bring your foot back into a plank. Repeat the same movement with your right leg.
  • Continue alternating legs for one minute.
Runner's Crunch
POPSUGAR Photography / Ericka McConnell

Runner's Crunch

  • Lying flat on your back, rest your elbows at a 90-degree angle on the floor. Keep your legs extended out in front of you.
  • With your core engaged, roll up by bringing your shoulders off the ground, followed by each vertebra until your lower back is off the floor.
  • At the top of your roll-up, bring your right knee up to meet your left elbow.
  • With control, as you straighten your leg, slowly peel your back down, vertebra by vertebra, until your shoulders are the last to touch the floor.
  • Continue alternating sides for one minute.
Seated Russian Twist
POPSUGAR Photography / Ericka McConnell

Seated Russian Twist

  • Begin sitting on the floor with your legs stretched out in front of you; lengthen your spine to keep your back straight.
  • Pulling your navel in tight, twist from right to left, lightly touching both hands from side to side.
  • Maintaining an upright posture, perform this exercise for a minute.
Trunk Twist
POPSUGAR Photography / Ericka McConnell

Trunk Twist

  • Lying on your back, extend your arms out to your side as an anchor. Bring your knees up to a 90-degree angle.
  • Starting the movement from your core, rotate your knees to the left, stopping just before they touch the floor. Slowly bring legs back to center, then lower the legs rotating to the right.
  • Continue alternating side for one minute.

Tip: If your back feels strained from this, place your feet on the floor with bent knees and rotate your knees back and forth, keeping your feet on the ground.

Swimming
POPSUGAR Photography / Ericka McConnell

Swimming

  • Begin on your stomach with your arms extended in front of you.
  • Keeping your neck neutral and in line with your spine, lift your feet, arms, and chest from the floor.
  • Begin to "swim" by lifting your opposite arm and leg a little higher, then alternate sides making a fluttering motion.
  • Continue for this movement for 60 seconds.

Sit back on your heels and lower your chest to your knees to stretch your back with a child's pose. Hold the stretch for 30 seconds.