4 Exercise Core Workout for Runners: Support Higher Base Mileage, Long Runs, And Resist Fatigue
- Marie Whitt
- 7 days ago
- 5 min read
With base building in full swing, our common goal as runners is STRONG.
Get strong.
Run strong.
Run longer stronger.
Because we've got races on the calendar and months of training cycles ahead.
Call me crazy, but I've always liked base building. There's something about laying the foundation for an upcoming race season that gets me in the zone.
And something I've noticed recently is confusion on HOW to get strong during base building:
How do you lift without being sore for days?
How to build the strength that actually translates into running?
How to create a strong core that can hold up to your mileage build?
What you'll see on Instagram and the internet when you search for core exercises for runners?
deadbug variations
planks
maybe some paloff presses (those are getting a bit more popular and mainstream)
maybe even some medicine ball slams?
And while I do dip into those exercises in the clinic, I realize you probably don't have a full gym in your living room or garage.
So how about a home-gym friendly core circuit that's specific for runners in their base building era?
Let's build you a stronger core that can carry you for longer, resist fatigue, and help you cross the finish line.
Let's jump in
How to Train Your Core During Base Building (Without Wasting Time)
Circuit:
3-4 sets each // Medium weights
Bear Crawl Stutters
5 stutters ea side (for/backwards = 1 stutter)
1/2 Kneeling Chop/Lift
6-8 reps ea side
Copenhagen Hip Dips
10 reps ea side
Up/Down Plank On Bench
8 reps ea arm
The Core Circuit I Use With Runners to Build an Unbreakable Base
Bear Crawl Stutters
I did these as a warm up this morning...
PRO TIP: my upper back loves to get stiff and lock down, especially wearing a running hydration vest. So not only did this help unstick the stuck back bones, but I loved the sensory information you get, pushing your hand into the ground, feeling the pressure up into your shoulder, in addition to the support your opposite leg has to provide.
Which, by the way, resembles your running stride. If you take this bear crawl position, and stand it upright, you can start to see how it mimics the reciprocal pattern of running. And that's the point.
Pushing the ground away with one arm and the opposite leg, while continuing to control your core while traveling forwards and backwards teaches your body how to resist rotation, or the fatigue you feel near the end of a race or a long run. But you have to train this. So get cracking.
1/2 Kneeling Chop/Lift
It's an oldie but a goodie
THE SECRET: I've actually been seeing this particular exercise A LOT on my instagram feed recently so I wanted to make sure it got on your radar, too. I've been using this exercise regularly since 2020. But I tweak it just slightly.
How I make it specific to runners is I want your back toes FLAT. Go ahead and try 3 reps with your toes planted into the ground vs 3 reps with your toes pressed flat to the ground. You'll feel the difference in how your supported.
And yes, toes FLAT provides LESS support. That's the point. I want the stability to come from your core, glutes, and hamstring. By taking away your toes, they can't act as a kickstand and the work gets distributed to where we want it.
Copenhagen Hip Dips
Do what you can do here.
THE REASON: my inner thigh muscles (adductors) are notoriously week and I struggle to integrate this exercises in weekly so this is my accountability blog post to you. The reason I start off with "do what you can do here" is this IS a more advanced core exercise.
To make it easier: make sure the knee of your TOP leg is pressing firmly into the bench. To make it harder: you can push into the bench closer to your calf or ankle. But respect what your body can do here. And focus on trying to tap the ground with the hip that is lifted. Ignore your bottom leg sandwiching the bench; it's just chilling and floating.
But I want to draw your attention to how it continues to resemble your running stride, focusing on single leg strength. Your adductors, or inner thigh muscles, are a continuation of your core, and not one that we consider a lot. But I love how this exercise integrates your deep core, adductors, and even an important shoulder muscle named your serratus anterior. All of these combined, contribute to your core strength, stability, and endurance on your longer runs.
Up/Down Plank On Bench
I know what you're thinking: "skipping that one!" Not so fast...
THE KEY: I like the added challenge of the bench because I want you to think about keeping your nose over the bench and you hips LEVEL. Watch out for your booty sticking up and swaying side to side. I think the bench does a great job of exaggerating these errors so we can't hide them.
I also love this exercise because it secretly demands stability across your body in a similar diagonal pattern to the bear crawl and the 1/2 kneeling chop lift while also recruiting your adductors.
Because we need to remember: with every stride, we gently rotate. And we rotate more the faster we run. Exercises like the ones in this circuit are how we control that rotation, resist fatigue, and run longer without falling apart.
WRAPPING UP
Base building is about building the kind of strength that shows up on mile 14.
It's the time we use to build the running-specific strength that keeps your form from unraveling when fatigue creeps in.
The kind that lets you stack mileage week after week without your body tapping out early.
This core circuit isn’t flashy. And it's not supposed to be.
Every exercises I've picked trains your body to resist rotation, keep your ribcage and pelvis stacked, and coordinate strength the same way you run:
opposite arm, opposite leg, over and over again.
Final Notes:
Aim for doing this circuit 2–3 times per week during base building.
Keep the reps I've listed in mind, but respect your body. Lower the reps to keep good form, but don't be afraid to get tired.
It's also ok to take breaks between your reps to keep your form solid.
But get to building that strength quietly in the background while your running volume climbs.
Because when race-specific training starts, you don’t want to be hoping your core can keep up.
You want to know it can.
Build the base now so future you can just run.
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S.
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