Beyond the Plank: 5 Dynamic Drills for a Runner's Core (Because a Strong Core Means Stronger Miles)

5 Dynamic Drills for a Runner's Core (Because a Strong Core Means Stronger Miles)

Today’s newsletter is written by Letty, host of the Marathon Running Podcast and YouTube Channel:

We all know the importance of a strong core for running. It's the foundation of stability, power, and efficient movement. But let's face it, planks can get a little…well, plank-like. To truly build a runner's core, we need to move beyond static holds and embrace dynamic exercises that mimic the demands of running.

I’ve discovered that a dynamic core not only improves my stability and power, but also helps me maintain good form, especially during those long, challenging runs. So, if you're ready to ditch the plank and take your core training to the next level, here are 5 dynamic drills to try:

1. Dead Bug Variations: Building Core Stability and Coordination

• The dead bug is a classic core exercise, but we can make it more dynamic by adding variations. Start with the basic dead bug: lying on your back, arms extended towards the ceiling, knees bent at 90 degrees.

• Progress to alternating arm and leg extensions, focusing on maintaining core engagement and preventing your lower back from arching.

• Add resistance bands or light weights to increase the challenge. This exercise helps improve core stability and coordination, which are crucial for running.

2. Pallof Press: Resisting Rotation for Core Strength

• The Pallof press is an excellent exercise for building anti-rotation core strength, which is essential for maintaining stability while running.

• Use a resistance band or cable machine. Stand perpendicular to the anchor point, holding the handle in front of your chest.

• Press the handle straight out, resisting the rotational pull of the band or cable. Focus on maintaining a stable core and preventing your torso from twisting.

• This exercise helps strengthen the obliques and other core muscles that resist rotation, improving running efficiency.

3. Mountain Climbers (with Variations): Dynamic Core and Cardio Challenge

• Mountain climbers are a dynamic exercise that challenges your core, cardiovascular system, and coordination.

• Start in a plank position, then drive your knees towards your chest, alternating legs.

• Add variations like cross-body mountain climbers (driving your knee towards the opposite elbow) or slow mountain climbers with a controlled tempo.

• This exercise helps build core strength, stability, and endurance, while also improving cardiovascular fitness.

4. Russian Twists (with Weights or Medicine Ball): Rotational Core Power

• Russian twists are a great exercise for building rotational core strength, which is important for generating power during running.

• Sit on the floor with your knees bent and feet slightly elevated. Lean back slightly, maintaining a straight back.

• Rotate your torso from side to side, touching a weight or medicine ball to the floor on each side.

• Focus on engaging your obliques and maintaining a stable core. This exercise helps improve core power and rotational stability.

5. Single-Leg Exercises (with Core Focus): Unilateral Strength and Stability

• Single-leg exercises, like single-leg squats or single-leg deadlifts, challenge your core stability and balance.

• Focus on maintaining a stable core and preventing your torso from twisting or swaying.

• Add variations like single-leg Romanian deadlifts or single-leg bridges.

• This exercise helps build unilateral core strength and stability, which is crucial for maintaining balance and preventing injuries while running.

These dynamic core exercises will help you build a stronger, more stable core, improving your running efficiency and reducing your risk of injury. Remember to focus on proper form and gradually increase the challenge as you progress. A strong core is a happy core, and a happy core makes for happy running!