Purpose

Core training helps runners maintain posture, transfer force efficiently, and stay strong late in races.

A strong core helps runners:

• Maintain form under fatigue

• Improve running economy

• Improve stability

• Reduce injury risk

• Climb hills more efficiently

• Finish races stronger

Core A

Stability & Posture

2 Rounds

Front Plank

45 seconds

Side Plank

30 seconds each side

Dead Bug

10 each side

Bird Dog

10 each side

Purpose

Build trunk stability and postural strength.

This routine emphasizes control, balance, and body awareness.

Core B

Anterior Core Strength

2 Rounds

Russian Twist

20 total

Hollow Hold

30 seconds

V-Ups

15 repetitions

Mountain Climbers

20 total

Purpose

Develop anterior core strength and improve control during longer runs and races.

Core C

Posterior Chain & Rotational Stability

2 Rounds

Plank Shoulder Taps

20 total

Side Plank Reach Through

10 each side

Reverse Crunch

15 repetitions

Superman Hold

30 seconds

Purpose

Develop rotational stability, posterior chain strength, and full-body control.

This routine complements Core A and Core B by emphasizing back-side strength and posture.

Cues

Planks

• Keep a straight line from shoulders to ankles.

• Do not let hips sag.

• Breathe normally.

Dead Bugs

• Move slowly.

• Keep lower back pressed into the ground.

• Control every rep.

Bird Dogs

• Stay balanced.

• Avoid rotating hips.

• Reach long through both ends.

Russian Twists

• Rotate through the torso.

• Stay tall.

• Control the movement.

Hollow Holds

• Keep lower back flat.

• Maintain tension throughout.

• If needed, bend knees slightly.

Mountain Climbers

• Stay in a strong plank position.

• Keep hips level.

• Move with control.

Reverse Crunches

• Lift using your core.

• Avoid swinging your legs.

• Lower under control.

Superman Holds

• Lift arms and legs slightly off the ground.

• Squeeze glutes.

• Keep neck neutral.