Stronger Long Runs Start Here: A Core Circuit for High Mileage Runners
- Marie Whitt
- 22 hours ago
- 5 min read
You're heading out for 14 miles and your...
Heart rate is steady.
Your breath is flowing...
But by mile 11 your torso feels like overcooked spaghetti.
Your arms are starting to drift and swing across your body.
Your legs don't feel quite as in sync
And your cadence is getting goofy and drifting.
The problem is: you don't feel tired-tired.
But you know: you're core is getting tired and it's sending signs it's about to tap out.
Maybe this makes me a little weird as a runner, but I actually like base building.
So I am well acquainted with the sensation of my long runs feeling harder than what my fitness says they should.
If you're in a similar situation, here's what may be helpful to know:
Your core may not be necessarily weak by "exercise standards".
You may be able to hold a 1-2 minute plank. You may even have abs!
(But those can be for show rather than functional.)
The core strength you may be missing that's turning your long runs into spaghetti fest, is your core's endurance and ability to withstand tension.
So no, I'm not going to suggest MORE planks, chasing the burn, or a weird combination of glute bridges with clamshells...
Let me give you a core circuit designed to build core endurance in a running pattern under load that will help fuel your long runs now during base building and translate to speed-demon paces once marathon training fully kicks in.
Let's hop in.
Before You Chase a High Mileage Base, Build This Kind of Core Strength
Circuit:
3 sets each // medium-heavy-ish weights
Sprinter Plank
30 Reps X weight
Single Leg Bridge + Chest Hex Press
Reps X weight
Runner's Renegade Row
30 Reps X weight
½ Kneeling Chop/Lift
Reps X weight
Why Your Core Turns Into Spaghetti at Mile 13 (And What To Do About It)
Sprinter Plank
If you're thinking to yourself that you've seen this one before...you're correct
PRO TIP: and the real question you need to ask yourself is...WHY aren't you doing it yet? That being said, yes, I realize this can be a lot of pressure on wrists and hands, so please do what your body can do.
But I keep this exercise around because it forces a different kind of core control. When we move FAST in this position, our core engages in absorb force and it's almost "forced" into anti-rotation-mode. Aka: if it doesn't, you literally face plant into the ground because the stability one whole side of your body is gone for a split second.
And that's why I keep this one. It's a great way for you to learn and feel in almost an exaggerated sense how strong and coordinated your core should be.
Other cool things it does: works on that running pattern "tension", reciprocal limb stability, and core engagement while limbs move fast (think: future speed sessions:
Single Leg Bridge + Chest Hex Press
If you've never tried these before...
THE SECRET: I don't actually hate glute bridges. They can be an amazing foundation! But when all the internet suggests is throw a band on, and you're good...you're missing this position's full potential.
I love how single leg bridges look like running on your back. And when you combine it with a hex press, you add a dynamic, moving element that challenges your core (from your shoulders to your pelvis) to stay strong and stable.
Because yes, our arms and upper body move while running and it's important to train the lower half of our body to resist that motion. That's what this fun combo does. Plus, a little chest work helps you stay upright for longer on your long runs and prevents you from collapsing and cutting off air flow. Win-win.
Runner's Renegade Row
I just discovered this exercise yesterday with a patient and I got too excited....
THE REASON: he was not nearly as impressed as I was haha. We've probably seen a row in a regular plank, maybe even a bear crawl. But what I really love about this version is you change so much about it by just switching which hand the weight is in.
If you start with your LEFT knee up, and the weight in the right hand, you'll feel more stable. However, if you switch the weight to your LEFT hand, now we're working something called rotary stability. I won't lie, it's hard to explain, but easy to feel (so yes, you have to actually try these).
When I do it in this version, LEFT knee up with weight in my LEFT hand, my core has to work double time to hold me upright because I want to fall towards my LEFT side. What this is challenging is my LEFT same or same-side stability. It's another tool to strengthen anti-rotation under load, upper bodu/arm + trunk integration, and cross-body coordination.
½ Kneeling Chop/Lift
You can pry this exercise out of my cold, dead fingers.
DON'T FORGET: if this is your first time doing this, I need you to keep your TOES FLAT on the ground. The reason being, I like my runners to "power up" the weight, make it move fast, towards the imaginary bullseye that lives next your ear. And with your toes curled under, you get this extra support and your core can essentially turn off because you'll actually stabilize through toes.
Wanna try it? It's actually a great learning opportunity. Grab a fairly hefty, medium-ish weight that you have to work to control, but won't still through your fingers! Then lift the weigth QUICKLY, across your body, towards the opposite ear 5x with your toes curled under and 5x with your toes flat. You really build an appreciation from this experiment for the forces and tension your core has to control on your long run.
Summary of what it trains: anti-rotation in a position that looks like running but doesn't let you cheat through your feet AND glute/rib/pelvis stack and control.
WRAPPING UP
If you haven't pick up on it now...
Your core has a big job while running.
And while planks ARE a great place to start because they require you and the ground...
when we start to chase high mileage or faster paces or greater fitness in general, we may find that previous exercises that were "enough" before, aren't cutting it anymore.
And our core is often the first place we really feel it. Because yes, your core keeps upright but it also...
Transfers or dissipates force from your leg through your trunk through your opposite arm (think: controls that gentle twisting that occurs through your trunk with ever stride)
Resists and controls rotation, especially when running faster or charging up hills
Maintain posture, especially when pushing a new distance (and fatigue level) on a long run
Prevent energy leaks (helping your running economy)
If your core can’t hold or control all this tension repeatedly for 90+ minutes...
That's when you fade and feel it at mile 15.
Until next time running fit fam...
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
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