10-Minute Core Workout Routine for Runners

Core strength is essential for runners. Your core stabilizes your entire body as you run, helping you move more efficiently so you can shave off those precious seconds.

In this video, Ashley leads you through a 10-minute core workout that you can do at home. All you need is a comfortable surface and enough space to move.

Perform each exercise for 40 seconds, followed by 20 seconds of rest.

• Begin in high plank position with wrists under your shoulders and a flat back.
• Lower to your forearms, then push back up into a full plank. Continue this motion, and alternate which arm leads the motion. Keep your gaze slightly in front of your hands.

• Lie on your back with knees bent and feet flat on the floor. Keep arms at your side with palms down.
• Slowly lift your hips off the ground until your knees, hips and shoulders form a straight line. Pause at the top to activate your glutes.
• Keep your head relaxed on the ground and don’t crane your neck.

• Start on all fours, hands directly under your shoulders and knees directly under hips.
• Lift and extend your opposite arm and leg while keeping your back and pelvis stable.
• Hold for a beat at the top of each extension to activate your core.
• Alternate sides after each movement.

• Lie on the floor with your lower back pressed down and hands behind your head with elbows out to the side.
• Engage your abs, lift your head, and leading with the shoulder, bring your right elbow to meet your left knee as you point and extend your right leg.
• Continually alternate sides.

• Get into a side plank position, with feet stacked together and your right forearm directly below your shoulder.
• Extend the left arm directly above your head.
• Lower the left arm and rotate your core to move your hand into the space between your side and the ground.
• Let your gaze follow your hand as you move.
• Continue for 40 seconds.

• Complete the same exercise, this time with the left forearm down and right arm extended.

• Lay flat on your back with arms extended out beside you and legs in the air.
• Keeping feet together and legs straight, rotate your hips to move feet slowly from left to right from the hand back again.
• Keep your lower back on the ground. If this feels too hard, bend your knees more.

• Lie on your back with legs extended and arms overhead.
• Contracting your abs, bend your knees and drive them toward your chest.
• At the same time, slowly curl your upper body to touch your chest to your knees.
• Return to the start position, raising arms overhead as you go.

• Lie on your back with legs extended in the air above you, perpendicular to the ground.
• With arms on the ground for balance, use your lower abs to lift your butt just off the ground.
• Use slow, small, deliberate motions. The less you can drive your legs toward your head, the better.