🏃‍♂️Why Core Strengthening Matters for Runners (And One Killer Exercise to Start With)

Running isn’t just about legs. If you’re dealing with nagging aches or struggling to maintain form during your runs, your core could be the missing link. Especially if you’re battling low back pain or feeling wobbly during your stride, it’s time to take core training seriously.

Let’s break down the why, when, and one super effective core exercise every runner should add to their routine.

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💡Why Runners Need Core Strength (It’s Not Just for Abs)

Your core is the powerhouse that connects your upper and lower body. It’s responsible for stabilizing your pelvis and spine during every stride.

A strong core doesn't just give you better posture—it keeps your pelvis from dropping, your hips from collapsing, and your low back from absorbing too much impact.

Here’s what a strong core does for runners:

• Improves running form: Helps you keep an upright posture and stay efficient.

• Reduces injuries: Especially in the lower back, hips, and knees.

• Supports better breathing: Core control helps with diaphragmatic breathing, which can boost endurance.

• Increases power: A solid core helps you transfer force from your upper body to your legs more effectively for runners to build strength.

⏰When Should Runners Do Core Work?

Timing matters. You don’t need to do 20 minutes of crunches after every run—that's not the vibe.

Here’s when core work makes the most impact:

• 2–3 times a week, on strength or cross-training days.

• After a run, if it’s an easy run and you’ve got energy left.

• Before your run, if the goal is to activate and prime your muscles (like a dynamic warm-up).

💥 Pro Tip: Avoid heavy core exercises right before a race or long run—you want those muscles supportive, not smoked.

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🧠 One Exercise: Deadbug March with Anti-Rotation Band

This ain’t your basic deadbug.

Why it works: The deadbug march with an anti-rotation band forces your core to fight rotation while moving your legs—just like in running. It's pure gold for stabilizing your spine and pelvis.

👉 How to do it:

1. Set up: Anchor a resistance band to something sturdy at your side. Lie on your back with your head closest to the band, knees bent, and arms extended holding the band with both hands.

2. Get into position: Bring both knees up to 90 degrees. Keep your low back pressed into the ground.

3. March: Slowly lower one heel toward the ground while keeping the other knee in place—don’t let the band pull you to the side!

4. Alternate legs, keeping your arms still and tension on the band.

5. Do 3 sets of 8–10 reps per side, focusing on control, not speed.

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🏁 Final Thoughts: Core First, Speed Second

If you're a runner struggling with low back pain, inconsistent form, or you’re just looking to boost performance, core training should be non-negotiable. And you don’t need a laundry list of exercises to see results—just the right ones, done consistently

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📞 Ready to Run Stronger?

At Project Performance Physical Therapy, we help runners in San Diego not just get out of pain—but get back to running better than ever. Whether you’re recovering from injury or trying to prevent the next one, we’ve got your back (literally).

➡️ Book a free consult today and take your first step toward stronger miles.

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Additional Helpful Links for Your Journey:

• Our Specialties

• Low Back Pain Myths Debunked

• Client Success Stories