Core Strength for Runners


4 Exercises for Strong & Efficient Running

Imagine a tree with no truck… pretty difficult right? You would just have branches and roots but nothing to connect these together and support them. A strange image I know. But now instead of visualizing a tree with no trunk, you imagine yourself with no core. What would support your arms? Legs? What would protect your vital organs? What would support and guard your spine? Your core is the foundation for your body. Therefore, you want your foundation to be as strong as possible to avoid injuries. Without a strong foundation, our legs become less efficient and we are more prone to injuries. Essentially a runner’s worst nightmare.

Don’t worry! I have provided 4 exercises to help you be as strong and efficient runner as possible.

Beginner: Perform each exercise for 20-30 seconds. Rest. Repeat 2-3 times.
Intermediate: Perform each exercise for 45-60 seconds. Rest. Repeat 2-3 times.

  1. Plank
  2. Side Plank
  3. Superman
  4. Glute Bridge

REMEMBER: You have multiple muscles that make up your core which allows it to move in multiple directions (front, back, left, right). It is important to train each of these muscles to make sure you are strong in all planes of motion!



Rachel Bozich
Exercise physiologist and RRCA certified Coach


Exercise physiologist and RRCA certified Coach Rachel Bozich has been helping people reach their goals for the past 7 years as personal trainer, group fitness instructor, and educator. She has a strong background in exercise physiology with a Master’s Degree from the University of Tampa in Exercise and Nutrition Science. Rachel had all intentions of becoming a doctor, but after numerous specialists told her that injuries were going to keep her from running again she changed her major and decided to prove them wrong. Since then she has run over 35 half marathons, 6 marathons, and completed numerous multiday challenge races. Now she wants to help others defy the odds and accomplish their goals! “It is never too late to start, but always too soon to quit!”

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