Core Prehab Routine for Runners: Strengthen and Prevent Injuries

Published on February 25 by Matt

A strong core is essential for runners to maintain stability, efficiency, and injury prevention. A well-structured core prehab routine can help improve posture, balance, and power while reducing the risk of common running injuries. Below is a targeted core prehab routine designed for runners.

Why Core Strength Matters for Runners

• Enhances running efficiency by improving posture and stability.
• Reduces injury risk by stabilizing the pelvis and lower back.
• Boosts endurance and power by creating a solid foundation for movement.

Core Prehab Routine for Runners

1. Dead Bug (3 Sets of 10 Reps per Side)

• Lie on your back, extend your arms toward the ceiling, and lift your legs to a 90-degree angle.
• Slowly lower your right arm and left leg toward the ground while keeping your core engaged.
• Return to the starting position and switch sides.

2. Bird Dog (3 Sets of 10 Reps per Side)

• Start in a tabletop position, with wrists under shoulders and knees under hips.
• Extend your right arm and left leg simultaneously while keeping your back straight.
• Hold for a second, return to the start, and switch sides.

3. Plank (3 Sets of 30-60 Seconds)

• Keep your body in a straight line from head to heels.
• Engage your core, squeeze your glutes, and avoid arching your back.
• For added challenge, try side planks or plank variations.

4. Glute Bridge (3 Sets of 12 Reps)

• Lie on your back with knees bent and feet flat on the ground.
• Press through your heels and lift your hips until your body forms a straight line.
• Lower down slowly and repeat.

5. Russian Twists (3 Sets of 15 Reps per Side)

• Sit with your knees bent and feet slightly lifted off the ground.
• Twist your torso from side to side, touching the ground with your hands.
• Engage your core to control the movement.

Final Tips for Core Prehab

• Perform this routine 2-3 times per week before or after a run.
• Focus on controlled movements and proper form to prevent strain.
• Combine this routine with mobility and stretching exercises for a balanced injury-prevention plan.

By incorporating this core prehab routine into your training, you can enhance stability, improve running mechanics, and reduce the likelihood of injuries. Stay consistent, and your core will thank you!

---