7 Best Ab Exercises for Runners

For runners, building a strong core is often overlooked in favor of logging miles and focusing on leg strength. However, your core muscles play a crucial role in running efficiency, posture, and injury prevention. A well-developed core provides stability, supports your spine, and improves your running form, leading to better performance and endurance. Incorporating specific ab exercises into your training can make a significant difference in how you run. In this blog, we’ll explore the best ab exercises for runners to strengthen your core and boost your running performance.

The core consists of more than just your abdominal muscles; it also includes the lower back, hips, and pelvis. These muscles work together to stabilize your body as you run, maintaining good posture and allowing efficient movement. Here are a few key reasons why core strength is essential for runners:

1. Improved Running Form: A strong core helps maintain a stable torso, reducing energy leaks from unnecessary upper body movement. This results in better posture and more efficient running mechanics.
2. Injury Prevention: A stable core reduces the risk of injuries, especially in the lower back and hips, by absorbing impact and reducing strain on other parts of the body.
3. Enhanced Endurance: Core strength allows you to maintain proper form for longer periods, delaying the onset of fatigue and helping you sustain your pace during longer runs.
4. Increased Power and Speed: A stable core improves your ability to generate power from your legs and transfer that energy efficiently throughout your body, leading to faster running.

These exercises are designed to target the key areas of your core that are most beneficial for running. By incorporating them into your routine 2-3 times per week, you’ll start to notice improvements in your running form, speed, and overall endurance.

1. Plank (Front and Side)

The plank is one of the most effective exercises for building overall core stability. It strengthens your abs, obliques, and lower back, all of which are crucial for running.

• How to do it:
• • Start in a push-up position with your forearms on the ground and your body in a straight line from head to heels.
  • Engage your core, keeping your back flat and hips level. Hold this position for 30-60 seconds.
  • For a side plank, lie on your side with one forearm on the ground, stack your feet, and lift your hips to form a straight line. Hold for 30-60 seconds on each side.
  

2. Bicycle Crunches

Bicycle crunches engage your upper and lower abdominal muscles as well as your obliques, making them a great exercise for runners who want to improve core rotation and stability.

• How to do it:
• • Lie on your back with your hands behind your head and your knees bent at a 90-degree angle.
  • Bring your left elbow toward your right knee while extending your left leg.
  • Switch sides, bringing your right elbow toward your left knee in a pedaling motion.
  • Perform 12-15 reps on each side.
  

3. Dead Bug

The dead bug is an excellent exercise for teaching core stability while moving your arms and legs—essential for the coordinated movements of running.

• How to do it:
• • Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.
  • Slowly lower your right arm and left leg toward the ground while keeping your lower back pressed into the floor.
  • Return to the starting position and repeat with the opposite arm and leg.
  • Perform 10-12 reps on each side.
  

4. Russian Twists

This dynamic exercise targets your obliques and helps improve core rotation, which is critical for maintaining good form, especially during long-distance runs.

• How to do it:
• • Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core.
  • Hold a weight or medicine ball with both hands in front of your chest.
  • Rotate your torso to the right, bringing the weight toward the floor beside your hip. Then, twist to the left.
  • Perform 20 twists (10 on each side).
  

5. Mountain Climbers

Mountain climbers are a dynamic movement that not only works your core but also builds cardiovascular endurance and strength in your arms and legs.

• How to do it:
• • Start in a push-up position with your body in a straight line.
  • Bring your right knee toward your chest, then quickly switch legs, bringing your left knee forward while your right leg extends back.
  • Perform the exercise at a steady, controlled pace for 30-60 seconds.
  

6. Leg Raises

Leg raises strengthen your lower abs, which are important for maintaining proper posture and preventing your hips from sagging during runs.

• How to do it:
• • Lie flat on your back with your legs extended and your hands by your sides or underneath your hips for support.
  • Keeping your legs straight, lift them toward the ceiling until they form a 90-degree angle with your body.
  • Slowly lower your legs back down without letting them touch the ground.
  • Perform 12-15 reps.
  

7. Bird Dog

The bird dog exercise focuses on improving balance, stability, and core coordination, which are essential for runners to maintain efficient form.

• How to do it:
• • Start on all fours, with your hands directly under your shoulders and your knees under your hips.
  • Extend your right arm and left leg simultaneously, keeping your body in a straight line from head to toe.
  • Hold for a few seconds, then return to the starting position and switch sides.
  • Perform 10-12 reps on each side.
  

For optimal results, aim to include these ab exercises 2-3 times per week. You can do them as part of a dedicated core workout or include a few moves after your runs as part of your cooldown. Consistency is key—over time, you’ll build a stronger core that will support your running performance, reduce the risk of injury, and improve your overall fitness.

Strengthening your core is a vital component of any running training plan. By incorporating these ab exercises into your routine, you’ll not only enhance your performance but also run with greater stability, endurance, and power. A strong core means better posture, less fatigue, and fewer injuries—all of which contribute to becoming a faster, more efficient runner.