Think you can run a marathon just by putting in the miles? You won’t be maximizing your performance.

Core strength is a hidden powerhouse that could make or break your marathon journey. Let’s go over a core workout for runners.

Also, check out the Resilient Runner Roadmap – Core Strengthening Program for Runners. It’s an awesome 10-minute core routine specifically for runners.

Understanding Your Core: More Than Just Abs

Your core is not only those six-pack abs you see in fitness magazines. Picture your core as a natural weight belt that wraps around your midsection. It includes all the muscles from your lower ribs to your hips, both in the front and back of your body. Think of it as a strong cylinder that supports everything you do, especially running.

The Science Behind Core Strength and Marathon Running

The connection between core strength and marathon performance is pretty impressive when we look at the research. One published study revealed that runners with stronger cores showed significant improvements in several areas:

• Running economy improved by 4-6% (meaning they used less energy to cover the same distance).
• Lower injury rates during training periods
• Better finishing times compared to runners with weaker cores
• Maintained better form during the crucial final miles

Why Your Core is Your Marathon Secret Weapon

A weak core is often compared to trying to shoot a cannon from a canoe. Your legs might be strong, but without a solid core, you’re wasting energy and risking injury.

Here’s what your core does for you:

Stability Master

Every time your foot hits the ground during a marathon, your body has to stay balanced. Your core acts like a natural stabilizer, keeping you steady and preventing energy-wasting wobbles. The better your stability, the more energy you save for those tough final miles.

A weak core forces other muscles to compensate for stability resulting in an overly tired body.

Form Keeper

As fatigue sets in (usually around mile 20), runners often start to slouch. This is where core strength becomes your secret weapon. A strong core helps maintain proper posture, which keeps your breathing efficient and your stride strong, even when you’re tired.

Power Transfer Station

When you push off the ground with each step, that force needs to travel efficiently through your body. A strong core ensures this power transfer is smooth and effective, making each stride more powerful and efficient.

Warning Signs of a Weak Core

How do you know if your core needs work? Watch for these red flags:

• Lower back pain after long runs
• Feeling exhausted earlier than you should in your runs
• Your form falls apart in later miles
• Recovery takes longer than usual
• You can’t hold a plank for at least 45 seconds with good form

The Power of Routine: Making Core Work Stick

Here’s where many runners drop the ball – they know core work matters, but they don’t make it a consistent habit. Creating and sticking to a routine is just as important as the exercises themselves.

Here’s my trick – follow a simple workout that takes no more than 10 minutes, and do it every other day. That’s it. I try to do it before my workout to always get it in.

Weekly Core Training Example

NOTE – I follow the Resilient Runner Roadmap’s Core Strengthening Program for Runners and love it. It’s a blitz of 15 core exercises in rapid-fire order that takes only 10 minutes. Quick, easy, and simple.

Monday, Wednesday, Friday: Pre-Run Core (10 minutes)

• Front plank: 1 set of 45 seconds
• Side planks: 30 seconds on each side
• Bird dogs: 10 repetitions on each side

You can repeat this 3x or more to get a good ab workout completed.

The Perfect Timing

I try to do my core workout at the same time every other day. Here are some of the best options:

1. Right after easy runs when your muscles are warm
2. Before runs to warm your body up a bit
3. First thing in the morning to activate your core for the day

Making Progress: The Smart Way

Start small and build gradually. I am guilty of going overboard too quickly. I get excited and try to do too much too soon. Now I try to focus on:

• Begin with 10-minute sessions (I actually don’t go much beyond this even with experience)
• Focus on perfect form rather than long holds
• Gradually increase duration and difficulty
• Tracking my progress in a training log

Common Mistakes to Avoid

Don’t fall into these common traps:

• Skipping core work when tired (that’s when you need it most)
• Only doing crunches (variety is key)
• Inconsistent training (sporadic core work won’t cut it)
• Poor form (quality beats quantity every time)

Progress Tracking: Your Motivation Keeper

Keep a simple log of your core workouts alongside your running miles. I often see the most progress when going back over my old training logs.

Try to record:

• Which exercises you did
• How long you held each position
• How you feel during and after
• Any improvements in running form or endurance

The Long-Term Benefits

Consistent core training does more than just help your marathon. You’ll likely notice:

• Better posture throughout the day
• Reduced back pain
• Improved overall strength
• Better balance and stability
• More confidence in your running

Engaging Your Core While Running: A Simple Guide

Ever heard a coach say “Engage your core” but weren’t quite sure what that meant? Properly engaging your core while running isn’t about sucking in your stomach or trying to hold a crunch.

Instead, think of it like this:

The Balloon Technique

Imagine there’s a balloon in your belly that fills up slightly with each breath. To find the right core engagement:

• Take a regular breath in
• As you exhale, gently tighten your middle as if preparing for someone to poke your belly
• Keep breathing normally while maintaining about 20% of that tension
• Your core should feel firm but not rigid – you should still be able to talk and breathe easily

Pro Tip: During your next few runs, set a reminder on your watch every mile to check your core engagement.

Quick Check: Are You Doing It Right?

You know you’re engaging your core correctly when:

• Your breathing remains steady and natural
• Your shoulders stay relaxed (don’t hunch!)
• You can feel a gentle activation through your entire midsection, not just your abs
• Your running form feels more stable and controlled

Common Mistakes to Watch For:

• Holding your breath (your core should work with your breathing, not against it)
• Over-tightening (you’re running, not doing a plank!)
• Only engaging your front abs (remember, your core wraps all the way around)

The Bottom Line

Your core is like the foundation of a house – you can’t build something strong and lasting without it. While running miles is crucial for marathon success, neglecting your core is like trying to run with one shoe untied. Make core work a regular part of your training, stay consistent, and watch how it transforms not just your running, but your overall strength and endurance.

Remember: You don’t need to spend hours doing core work. Just 10-15 minutes of focused training, 2-3 times per week, can make a significant difference in your marathon performance. Start small, stay consistent, and give your core the attention it deserves.

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