Core Strength for Runners: Training Stability When Fatigue Sets In
When runners say they want to “work on their core,” what they usually mean is abs. But core strength for runners isn’t about chasing a six-pack — it’s about staying upright, efficient, and controlled when conditions get hard.
At mile 20 of a marathon.
On a technical downhill during a trail run.
Near the top of a long climb when fatigue is begging you to fold.
That’s where real core strength shows up.
This week’s superset challenges your core’s ability to stabilize your body under changing conditions — which is exactly what running demands.
Why Core Training for Runners Needs to Be Dynamic
Running is an inherently unstable activity. Every step is a single-leg landing. Add fatigue, uneven terrain, or long distances, and the demands on your core multiply quickly.
Traditional core exercises like planks and hollow holds absolutely have their place. They’re useful tools for building baseline strength and awareness. But if those are the only things you’re doing, you’re missing an opportunity to train your body for the unpredictable nature of running.
For runners, core strength should focus on:
- resisting unwanted movement
- maintaining posture under fatigue
- adjusting quickly when balance is challenged
- staying organized when effort gets uncomfortable
That’s the kind of strength that actually carries over to performance and injury prevention.
This Week’s Superset: Stability Under Load
This superset takes two familiar positions and adds instability, forcing your core to adapt in real time.
Medball Throw in Boat Hold
Plank on a Medicine Ball
Together, these movements train your ability to:
- resist extension and rotation
- stabilize while producing force
- maintain control when conditions change
They also introduce a bit of playfulness — which matters more than most runners realize. Strength work doesn’t have to feel rigid or monotonous to be effective.
Coaching Tip
If maintaining the boat hold during the medball throw feels overwhelming, lightly tapping or holding your heels on the ground can help. You can also use a stability ball instead of a medball, though it may feel a bit awkward for the throw.
Medicine balls are inexpensive, easy to store, and great for travel — a solid addition to a home setup for runners training remotely.
How Running-Specific Strength Fits Into a Smart Training Plan
This superset is a great example of running-specific strength training — but context matters.
The right strength work should support your running, not compete with it. That means aligning:
- strength days with long runs and workouts
- intensity with your current training phase
- recovery with overall mileage and stress
This is where many runners get stuck. They’re doing “good” exercises, but at the wrong time, in the wrong volume, or without a clear purpose.
If you’re unsure how to structure your strength work around your running, you’re not alone — and that’s exactly what I help runners with through online running coaching.
Integrated Coaching for Runners Who Want Clarity
I specialize in building integrated running and strength programs for runners who want to understand what to do and when to do it — without second-guessing every decision.
Whether you’re training for:
- your first marathon
- a trail race or ultra
- or simply want to run stronger and stay healthy
A custom plan allows your strength training to enhance your running instead of draining it.
📅 Work with Abby through Online Running Coaching →
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If you’re ready for a more intentional, structured approach to training — one that respects both your running and your strength work — I’d love to help.
