Stop Doing Only Planks: 3 Better Core Exercises for Marathoners to Stay Strong Late in the Race

Marie Whitt
22 hours ago
4 min read

I'm going to be real honest here.

When it comes to core workouts for runners, specifically marathoners, there's a big, unnecessary bias towards 2 things.

Making them look "easy", as in approachable at all costs
Making them one dimensional.

(ex: plank or standing weighted side crunches. In the in the PT world, this means working in only one plane of motion or one dimension.)

Yes, I went down the run-fluencer rabbit hole and I have things to say now.

Yes, I should stay away from there. But here we are.

Allow me to clarify:

An exercise looking simple, easy, approachable is NOT bad. We often have to start here.

I know I have. And I keep coming back to basics like planks or dead bug heel taps, but always with the focus on keeping my transverse abdominus ("deep core") engaged and not allowing my rectus abdominus (your 6 pack muscle) to bulge out or "bread loaf".

(I'm a great bread loafer. And in this particular case of carbs, it's not a good thing.)

What happens is we, as runners, will block our own success.

I'm going to show you some core exercises that may make your brain say "oh that looks hard! and scary. We may fail. We shouldn't try those..."

Yes. You should. Because they're not scary. They're new.

And while repetition and progressive overload are our bread and butter as runners who consistently strength train so we can run further, faster, longer, and stay injury free...

We also benefit from occasional new stimuli, or new messages or movement patterns.

Let's hop in.

The Best Core Exercises for Marathon Runners (That Aren't Just Planks)

Circuit:

3 sets each // Medium weight

Kneeling Cross Body Clean

8-10 X medium weight
tall kneeling or 1/2 kneeling variations; start with light weight when learning!

1/2 Kneeling Overhead Press with Opposite Arm push into Wall

8-12 resps X medium weight

Copenhagen Runner's Reaches

30 sec holds / as many reps as possible in 30 secs or to fatigue, which ever comes first
PICK 1. start with the easiest version and slowly add a little spice with the variations

How to Build a Fatigue-Resistant Core for Running

Kneeling Cross Body Clean

This is the one some people's brains freak out about. I promise, it's actually not that complicated and you're going to feel like a bad-ass once you get it.
THE SECRET: I love how this exercise requires your body to support and handle rotation or twisting through your core or torso. A lot of times when we are stiff, our bodies will cheat and create rotation through our low back, knees, ankles...places that aren't really meant to twist. By placing you either on both knees or one knee, we're asking your body to create and stabilize the rotational force of bringing the weight across your body.
The over head press part (pushing the weight OH): that's not neccesary. you don't have to do that part if you don't want to. But I love a little extra core challenge that helps me build a powerful, upright running posture that's still going strong for the last 2-3 miles of my long run.
Please take your time slowly traveling through these movements. You can even do it without weight for the first 5 reps! It's not about going super heavy right away. It's about feeling your body and how your core is connected to this movement.

1/2 Kneeling Overhead Press with Opposite Arm push into Wall

I've had my eye on this one for a long time, but I needed to try it first.
THE REASON: and wow, I love it! First, this 1/2 kneeling position (one knee up, one knee down) looks like our running stride. Then we have the combination of the arm pushing into the wall and the overhead press acting as a high pull, resembling how our arms and core sync together in a push/pull/core symphony while we run. Stellar.
But remember: this isn't only about how much you can muscle overhead. I want you focused on drawing in your front hips bones, activating your transverse abdominus, or deep core, AND keep hips stacked over knee, ribs stacked over hips, and overhead arm stacked over shoulder.
Important side note, I first saw this exercise performed by a fantastic PT on Instagram, Caroline Packard. So full credit to that brilliant brain of hers.

Copenhagen Runner's Reaches

Yes, these are spicy. But just because they're hard doesn't mean you can't do them.
PRO TIP: the reason I believe that so strongly is having lived with chronic illness for 15+ years now, is I'm all about finding a way to get an exercise done...but in the way that's appropriate and safe for my body. And the same applies for you.
So if that means you hold the basic copenhagen plank for 10 secs on each side for starters: that's AMAZING! If the next week you can slowly add some small reaches (in either direction)...that's stellar!
I want you to challenge yourself with these exercises. And that also means by going at your own pace.

WRAPPING UP

So what do I have against bird dogs, dead bugs, and planks?

Honestly, nothing IF they're done correctly.

But as I witnessed at the gym this morning...they are often not.

Now HOW EXACTLY do these particular exercises help your running? Here's how:

Runner's need core exercises that build:

resistance to rotation
sustained strength for heavy loads
and fatigue resistance and it accumulates late race

... which actually means these exercises help you build a core that's

Strong enough to keep you from feeling like your flailing your way through the final 2 reps around the track

That keeps you from feeling like your form and stride are slowly melting during the last few miles of your longest run

And a fatigue-resistant core that keeps you running strong at mile 22 even when your legs are screaming, your shoulders slumping, and every step feels harder than the last.

As always running fit fam...

Dare to Train Differently,

Marie Whitt, PT, DPT // @dr.whitt.fit