Moves Every Runner Needs to Know

A woman demonstrating how to do a plank

Strength Training to Run Stronger and Longer

A stable core is essential. It helps prevent injury, keeps you running strong, and enables you to be a more efficient runner. That’s because the stronger your core, the less side-to-side (or bobble) motion you experience while running. You’re able to hold your posture, breathe freely, and move with more control and symmetry step after step after step.

And when it comes to core, we love to plank. It’s simple and easy to do almost anywhere. Plus, planks work more than your abs. They strengthen your entire core including the back, shoulders, glutes, hamstrings and quads.

To help you along your core-strengthening journey, we put together a must-do core sequence (see video below).

A few suggestions:

  • Hold each side plank for at least 30 seconds, working your way up to 4 sets on each side.
  • For the low to high plank “walk-ups,” start with 5 to 10 (on each side) and work your way up to 20. If you’re feeling adventurous, try adding in a few push-ups between each exercise.
  • Add in other strength training exercises to become a more efficient runner.