Core Prehab Routine

I created the Runner’s Core Routine back before core training was as ubiquitous for runners as it is today. I experimented with my runners over the years and whittled down all of the various core exercises to the ones that I found were the most effective. Most runners are time-starved when it comes to prehab training, so it was essential not only that the core routine did its job but that it didn’t require a ton of time or equipment.

By now, thousands and thousands of runners have used the Runner’s Core Routine, and I’m happy to present it to you here.

Stage 1 of the runner’s core routine is essentially my core stability field test. The exercises are arranged to illuminate your strengths and weaknesses. You’ll likely find some of the exercises pretty easy to complete, while the difficulty of others will surprise you. This is the point of Stage 1; I want you to find those weaker areas, so you know where you need to put extra attention. Again, we’re trying to be hyper-efficient so you are more likely to get the routine done.

Here are the seven key exercises that make up Stage 1 of the Runner’s Core Routine:

Core Routine: Seven Key Exercises

Front Plank

How to: Start in a push-up position, resting on your elbows. Raise your hips off the ground and hold your body straight— literally like a plank of wood. Hold for 10 seconds, then lower your hips and rest for 10 seconds. Repeat three times so you hold the plank position for 30 seconds total.

Form notes: Make sure your body is in a straight line from ears to ankles. Common errors include dropping your head, arching, or swaying your back. Avoid these errors by using a floor mirror or having a partner watch and point out when you lose form.

Side Plank

How to: Still on the floor, prop your body up on one elbow and place your feet heel-to-toe. Lift your body up so it forms a plank again, but this time sideways and perpendicular to the ground rather than parallel. Hold for 10 seconds, then lower your hips and rest for 10 seconds. Repeat three times so you hold the plank position for 30 seconds total.

Form notes: Mistakes here include tilting the body forward or rotating the hips forward or backward. If you find your form deteriorating, don’t progress until you can hold that position properly.

Leg Lowering

How to: Lying on your back now, place your hands slightly under your hips and raise your legs to 90 degrees. Pull your bellybutton toward the ground, tighten your lower back against the ground, and lower both legs toward the ground. As soon as your back begins to arch, raise your legs to the starting position. This is one rep. Repeat 10 times.

Form notes: It’s crucial here to keep your lower back pressed against the ground. Over time, you’ll be able to lower your legs even closer to the ground with each rep, but don’t rush it, or you will lose the benefit of the exercise.

Metronome

How to: Start in the same position as with the leg-lowering exercise, but spread your arms out into a “t” shape, palms down. Lower your legs to one side, in the direction of one hand, and touch the ground with your feet. Reverse direction to repeat touching the ground on the other side. Completing both sides counts as one rep. Repeat 5 times.

Form notes: Be patient. This is often one of the hardest core exercises for runners who are new to core work.

Sit-up with a Twist

How to: On your back, knees bent, feet flat on the floor, anchor your feet under a couch or sturdy chair, or have a partner hold them down. Sit up and rotate your core so that you twist to face one side. Lower back down, and then sit up and twist to your other side. This counts as one rep. Repeat 5 times.

Form notes: Perform this exercise, especially the raising and lowering of your torso, slowly. Remember: quality over quantity!

“Jane Fonda”

How to: Lay on your side and flex your top foot so your toes come toward your face (opposite of ballerina feet). Slightly rotate that top leg inward (toward the other leg) and raise it one to two feet in the air. Return to the starting position. This is one rep on one side. Repeat 10 times on each side.

Form notes: Be careful not to roll your hips or top thigh backward. The body often wants to cheat this exercise and use non-hip muscles—don’t let it!

Fit Ball Balance

How to: Get a large fit ball (also called an exercise ball or Swiss ball). Using a doorway or wall for stability, climb onto the ball so you are kneeling on top. Release your grip on the doorframe/wall and balance on your knees for 5 seconds. If you don’t have a fit ball, balancing on one leg and spelling “I R-U-N F-A-S-T” with the leg in the air will do the trick.

Form notes: Be careful not to fall! If you start to lose balance, use the doorframe/wall to stabilize.

Trust me, after going through the full Runner’s Core Routine, you’ll have all the core stability you need to run as fast as you can dream. The program is simple, effective, and efficient. Sure, there are lots of cool and extreme core exercises available (and you can do them if you like), but I find the Runner’s Core Routine to be the best and safest way to build a strong, effective core.

Quick Recap: 7 Key Core Exercises

Here’s a summary of the seven key exercises, along with starting reps and “build to” reps. Once you’ve maxed out the recommended reps on these exercise—with excellent form, of course—you can progress to Stage 2 and then Stage 3. Typically, I’ve found that runners will spend 4-6 weeks working through each stage; any faster than that, and they’re likely to sacrifice good form somewhere along the way.

Coach Q&A: How often do I need to do core exercises?

For most runners, performing core exercises twice per week (consistently over a few months) is sufficient. But, since the core is designed to tolerate consistent work, you can pretty much perform core training as often as you like. That being said, more is not always better—especially if you end up fatigued and not able to run as well in your upcoming workouts—so pay attention to how the core workouts affect your runs so you don’t overdo it.