Sharing a core workout for my runner friends out there.

Hi friends! How are you? I hope you’re having a lovely morning. I’m looking forward to a strength workout, some time on my PEMF mat with my red light mask, and then an afternoon full of client calls.

In today’s post, I wanted to share some tips on core work for runners.

The reality is that running can feel like a complete workout on its own: it builds endurance, strengthens the cardiovascular system, and challenges the lower body. But if you want to take your performance, posture, and resilience to the next level, what you do when you’re not running matters a LOT, too. How’s your mobility? Nutrition? Sleep? Recovery? Core?

Working your core muscles can improve balance, efficiency, and reduce injury risk. The core is more than just your abs, It also includes your hips, lower back, and glutes, which play a huge role in running form and power.

Today, I’m sharing a round-up of the best core workout for runners so you can add simple, effective moves to your strength training routine. These exercises don’t take long but offer huge benefits for every type of runner, whether you’re training for your first 5K or figuring out how to train for a half marathon.

Core Workout For Runners

Today I wanted to chat about:

Why a strong core is crucial for runners.

The benefits of consistent core training.

A detailed list of the best core exercises with how-to steps.

Guidance on how often to include a core routine in your training plan.

My goal is to make this guide as practical and easy to implement as possible. Bookmark it, save the exercises, and I hope it can provide some inspo for your next training cycle!

Is A Strong Core Important For Runners?

Yes x 1000000000. Many runners neglect core strength because they assume running itself is enough. But a weak core can lead to poor posture, reduced efficiency, and even injuries.

A strong core helps you maintain proper alignment, keeps your pelvis stable, and reduces unnecessary side-to-side movement. It also allows you to transfer power more efficiently from your upper body to your legs, helping you run faster and farther with less effort.

(flash back to when I used to run regularly! I’m starting to e

Sharing some exciting exercises you can do with the cable machine.

Hi friends! How’s the day going? So happy you liked the chicken salad recipe!

So for today, let’s talk about this thing.

A long time ago, I wrote this post about the fairly intimidating cable machine. It kind of looks like a torture device. I also shared some of my favorite cable machine exercises.

I’ve found that it’s so easy to get into a gym routine and use the same tools for the same things. In order for me to really switch things up, I have to make a conscious effort. Today, per reader India’s request (thank you, India!) I thought I’d share some of the more unique uses for the cable machine.

Exciting Cable Machine Exercises

What Is A Cable Machine?

First of all, let’s go over the cable machine and what it is. It’s a piece of equipment (pic above) that you’ll see in almost every gym. The great thing about the cable machine is that it has adjustable pulleys so that you can target your entire body and do a variety of exercises. Pretty much any *traditional* strength training exercise can be done using the cable machine.

Are Cable Machines Effective

YES! You can adjust the resistance to make the exercise more challenging. With cable machines, you’re able to smoothly work through the fun range of motion for an exercise. I find that using this type of resistance encourages you to use your core to help stabilize. Make sure that you breathe as you brace your core and work through cable machine movements.

How To Use a Cable Machine

You’ll need to adjust the cable position, depending on the type of movement you plan to do. Overhead movements, like overhead triceps extensions and lat pulldowns, require the pulleys to be higher. Chest presses and flies require a mid-point setup. Deadlifts, biceps curls, and upright seated cable rows require a low setup.

Something to keep in mind: when you pull the prong out of the pulley system to slide it up or down, you’ll notice that the stack of weights for resistance will also move. An easy way to prevent this is to put your hand ON TOP of the stack of weights before adjusting the cable pulley. Keep your fingers away from the stack of weights. If it drops down, it can pinch your finger(s). If you need help with pulley setup, ask a trainer at your gym or studio and they will show you how to use it safely.

Here are some favorite exercises! I tried to choose exciting ones outside of the usual biceps curls, cable crossover,

Compound:

Squat and row

Source

Make sure to keep your weight in your heels