Get Your Core Ready To Run Workout

Happy 4th of July! I hope those of you who have a long weekend are celebrating and getting some great runs or races in.

Today I am sharing a workout routine that I have found to be a great way to activate the core muscles before a run. You can do 1-3 sets depending on your strength and how much time you have. It could also be done after a run, or along with a strength workout.


get your core ready to run

If you are not familiar with any of these exercises, keep reading for some more info/demonstrations. Please read my disclaimer.



Try to stay as straight as possible while doing these. Aim to hold in each direction (front, left side, right side, reverse) for up to 30 seconds during each set of the workout.

Single Leg Squats

single leg squats

These are great to work on stability and balance. I would recommend watching yourself do these in a mirror to make sure your knee goes directly forward (not out to the side) and try to keep your hips even. Make sure you are tightening your glutes.


superman Lifts arms and legs off the floor to strengthen the low back.

Dead Bugs

dead bugs Keep your back flat on the floor, straighten your left leg out while bending right knee, while straightening left arm to the front and right arm above head. Switch for 1 rep.



Focus on squeezing your glutes and holding for 1-2 seconds. Make sure you’re not using your back/hamstrings/quads instead of your glutes.

Side Lying Leg Lifts

side lying leg lift

Lift the top leg up about 2 feet, using the outside of your hips (abductors).

One Legged Dead Lifts

one legged dead lifts

Standing on one leg, reach down with the opposite arm, keeping back mostly straight (standing leg slightly bent) as if you were picking something up off the ground in front of your foot while lifting back leg up to about hip height. Return to start and complete 15 reps. Switch to other side for 1 set.

If you’re really feeling ambitious, try adding on this balancing workout!: Running Times: Better Balance in 4 Minutes

I hope your core feels nice and strong!

Do you ever do core work before  a run?

What are you doing for the 4th of July?

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13 thoughts on “Get Your Core Ready To Run Workout

    • That’s a great idea! I don’t think there is a “best” time to do core work as lost as its getting done! I need to work on my posture:) I do notice that when I “feel” my core engaging it tend to stand up straighter, so I guess it is all connected!

    • Haha well it sounds like you are doing the best you can. Happy 4th to you, too!

    • Thanks for stopping by my blog! It can be hard to get core work in with everything else, but it definitely helps with running form and preventing injuries! I actually learned dead bugs a few years ago in physical therapy- a simple but great way to work on stabilizing the core!

    • I used to always do core work after running, too, but I found that doing it before was a good way to warm up and it ensured that I actually did the core work!

    • I like the one legged ones- they help with balance and I really feel my glutes working!

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