3 must-do core moves for runners

You can maximize your mileage, but if your core’s not holding it together, neither are you. Runners love to talk quads, hamstrings and VO₂ max, but core might be the real MVP when you’re cruising toward a PB. These three runner-specific core exercises go beyond planks and sit-ups to target the deep muscles that really matter, whether you’re out chasing distance or time goals, or just trying to stay injury-free when you go long.

A strong, stable core keeps your posture tall, your arms pumping efficiently and your hips aligned, especially when fatigue sets in. Skip core work and you’ll feel it in the late miles, whether it’s a saggy upper body or a wobbly gait.

Dead bug with resistance band

This exercise builds deep core stability while mimicking the reciprocal motion of running—opposite arm and leg moving together.

How to do it:

Lie on your back with a resistance band looped around your feet.

Lift your arms and legs into tabletop position (knees bent 90 degrees).

Press your lower back into the floor.

Slowly extend your right leg and left arm, keeping tension on the band.

Return to start and switch sides. Do 10–12 slow reps per side.

Tall-kneeling pallof press

This anti-rotation move forces your core to resist twisting—key for runners who want to stay upright and strong through the torso.

How to do it:

Anchor a resistance band at chest height.

Kneel facing sideways to the anchor point, holding the band with both hands at your chest.

Press the band straight out in front of you and hold for three to five seconds.

Bring it back to your chest. That’s one rep. Do 10 reps, then switch sides.

Crossbody mountain climber hold

A spicy twist on a classic that works your obliques, hip flexors and shoulder stability—all while holding a strong plank.

How to do it:

Start in a high plank, shoulders over wrists.

Bring your right knee toward your left elbow and hold for a slow two-count.

Return to plank and switch sides. Keep your hips level and core tight throughout.

Aim for eight to 10 slow reps per side.

Strong core muscles won’t make your runs feel easier right away—but they’ll help you hold your form when things get hard. Whether you’re hitting the roads, track or trail, carving out just 10 minutes a few times a week for these exercises will pay off in smoother, stronger miles. Bonus: they’re all low-equipment and easy to do at home.