Core Strength for Runners: Planks and At-Home Basics

Running with a weak core is expensive. Your body spends energy holding your form together that could be spent going forward, your posture sags late in a run, and your back files a complaint the next morning.

The fix does not require a gym membership. A patch of floor will do.

Why planks

The plank is one of the most effective and least glamorous exercises there is. It strengthens a lot of muscles at once while teaching your trunk to stay stable, which is exactly the job it does on a run. If planks are not part of your week, they've earned a spot.

There are dozens of variations. You do not need dozens. You need three or four done consistently.

The plank family

Quality beats duration. A crisp 20-second plank builds more than a sagging 60-second one. Start with 3 holds of 20 to 30 seconds each and add time only when your form stops wobbling.

High plank

Top of a push-up position. Hands under shoulders, arms straight, body in one line from head to heels. Squeeze your glutes and don't let your hips pike up or sag down. 3 holds of 20 to 30 seconds.

Low plank (forearm plank)

Same straight line, but resting on your forearms with elbows under shoulders. Most people find it a touch easier on the wrists and harder on the core. 3 holds of 20 to 30 seconds.

Feeling strong? The hover shown above, holding the bottom of a push-up an inch off the floor, is a meaner cousin. 2 or 3 holds of 5 to 10 seconds is plenty.

Side plank

On one forearm or hand, feet stacked or staggered, hips lifted so your body forms a straight line on its side. Reach the top arm to the ceiling for the star version in the photo. Side planks hit the obliques and hip stabilizers that keep your pelvis level when you run. 2 or 3 holds of 15 to 30 seconds per side.

Plank with shoulder touches

From a high plank, lift one hand and touch the opposite shoulder, then switch. The game is keeping your hips dead still while your hands move. Widen your feet if you're tipping. 2 or 3 sets of 10 to 16 total touches.

Five at-home basics

No equipment, no burpees in the bedroom. These five round out the planks with the glutes, hips, and deep core work runners skimp on. Rest about 30 to 60 seconds between sets.

1. Tuck hold

Sit on the floor, lean back slightly, lift your feet, and hug your knees toward your chest with arms reaching forward. Keep your chest tall instead of collapsing. 3 holds of 15 to 20 seconds.

2. Hip raises (glute bridge)

Lie on your back, knees bent, feet flat and close to your glutes. Drive through your heels and lift your hips until your body is straight from shoulders to knees, squeeze at the top for a beat, and lower. Weak glutes are behind an impressive share of running complaints. 3 sets of 10 to 12 slow reps.

3. Forearm plank

Covered above, and it counts here too. 3 holds of 20 to 30 seconds.

4. Side star plank

Also covered above. 2 or 3 holds of 15 to 30 seconds per side, and skip the reaching arm until the basic side plank feels steady.

5. Supported shoulder stand

Lie on your back, lift your legs and hips, and support your lower back with your hands, elbows on the floor. Legs point at the ceiling. This one is as much a stretch and a change of scenery for your circulation as a strength move. 2 or 3 holds of 20 to 30 seconds, and come down slowly. Skip it if you have neck problems, and if you're unsure, ask a physical therapist rather than the internet.

How to fit it in

Two or three short sessions a week is enough. Pick one plank, one side move, hip raises, and one extra, and you're done in ten minutes. Do it after an easy run while you're warm, or on a rest day while the kettle boils.

Give it four weeks. Your back will notice before your mirror does.