Quick Core Ideas for Runners

quick core ideas for runners

My goal for April was to integrate more strength and core into my routine. Also, like many, I want quick core ideas for runners.  I don’t want to spend hours in the gym because I’ve said I’m going to “add more core” plenty of times and not followed through.quick core ideas for runners


It’s a lot easier to run mileage but ask me to do extra stuff like stretching and strength? Forget about it; there isn’t enough time in the day. 

This is what led me to quick core ideas for runners.

We make what we have time for.

I’m not a doctor, coach, or expert, I do my own research, but it doesn’t replace any professional’s advice.  However, I was able to integrate more core and strength into my routine.  It has worked for me, and I do feel stronger.

Did I strengthen daily?  No.

Was I perfect?  No.  

But in the last two months, I did more weight training than I did the previous two years.  So it’s some progress.  Personally, I like activities. I don’t need weight and extra items.  While I have a gym membership, I prefer to do planks and activities that I don’t always have to do at the gym. We know doing core as a runner helps prevent injuries, but why is it so hard?

Quick Core Ideas for Runners:

I try and do strength four times a week.  I spend about 15-20 minutes for each session.  It’s one reason I do like the Nike training club app so much because you can find a workout to meet your needs.

*None of these Apps are paying me to promote them.  If they did, I would use them more.  😉

My Favorite Quick Core Ideas for Runners Apps:

Nike Training Club:

nike traning club app

They have 15-minute focused workouts that target various parts of the body.  It takes the guess work out, and it’s the perfect quick core ideas for runners.  There are different workouts from 5-60 minutes long, and they also include stretching exercises too.  I prefer the 15-minute workouts the most.

I like to use the “Get focused” workouts because they are 15-minute workouts and focus on specific body parts. There are several different workouts, including core for runners, arm and leg exercises, and strength training.

Some workouts utilize medicine balls, where others are all weight-based activities like high planks, side planks, and pushups. Just wait until they say: “holding this position,” and you feel like you might not make it.

Hundred Push-Ups:

hundred push ups

Hundred Push-Ups was created by my friend and remarkable runner, Steve. (Steve excels in every distance, from running a sub-5-minute mile to 135.5 miles in 24 hours…needless to say, he knows his stuff!

After stopping swimming several years back, I lost all of my upper body strength.  I’ve started again at doing pushups to gain that strength back. Having better posture while running (and in life) can help reduce fatigue.  The Hundred Push-Ups is similar to the “couch to 5k program” and takes you several weeks to build.

Fiton App:

fiton app

The Fiton App is new to me, and I learned about it when I had my stress fracture. This is one of the best quick core ideas for runners, and it has more workouts than any other program. Do you want strength? Work on arms? HIIT or Cardio? The Fiton App has it all. It’s currently my favorite quick core ideas for runners workout app.

A few more quick core ideas for runners workouts:
13 Essential Core Exercises for Runners
10 Running Specific Strength Exercises 

So what kind of Weekly Routine am I doing?
As I mentioned, I try and do strength and core every other day.  The Push-Ups program uses a calendar, so I follow that.
I try and do core Monday, Wednesday, Thursday, and Sunday. I do feel my core muscles getting stronger.

Finally, have you subscribed to the LOLZletter? It’s a free newsletter that comes out each Monday. In the newsletter, I share running industry trends and things relevant to the sport. 

Questions for you:

What kind of Core work do you do?

Do you have any more quick core ideas for runners? 



  1. I keep telling myself I need to do more strength training but to be honest, I’m so lazy. Lol. I’m going to take a look at the Nike app- maybe it’ll get me going! xo

  2. I love core work, but don’t do it enough any more haha. I used to plank while my oatmeal was cooking in the morning which was perfect, but I’ve since switched up my routine. I think random acts of planking might have to become a thing again for me because a stronger core definitely helps with running for sure.

  3. I don’t do this near enough…I go through periods where I do pretty good with strength/core 3 times a week usually on my easy run days but then it seems to get dropped despite my best intentions. I’ll check out those links and apps that you mentioned!

  4. I used to hate strength/core work as much as I hated stretching. Once I started going to CorePower and November Project and even crossfit once a week, I noticed a huge difference in my strength and actually enjoyed the workouts. I don’t think I’ll ever be able to pick up a set of weights on my own, but I do want to keep up with the group class settings so I don’t lose that strength I’ve built back up again.

    1. I feel like it’s a lot easier for me to go to a class or do a 15 minute workout versus just going to the gym and seeing what I should do.

  5. I go through phases where I’ll do really well with core work, and then slack big time. Right now I’m somewhere in the middle, where I’m doing little bit of it but could probably do a little more. And I might just have to try that pushup challenge, because by upper body strength is kind of a joke 😆

  6. OH thanks for the apps! I’m going to try out the Nike runner one, I love that it gives you some workouts to do too! 🙂 In my ideal world I would like to workout more often that I do (at least 5 days a week) Currently I only workout 3 days a week if that. One day, when the kids are older and don’t mind going to the gym everyday, I’ll get to to it, but for now I’ll take my 2-3 days a week 🙂 Stopping by from Thursday are for thinking out loud.

    1. I’m the same way, in my ideal. World I would do core more but I guess I have to do other things too.

      Thanks for stopping by Sarah!

  7. Why have I never heard of the Nike training app? This literally is the answer to everything I have been looking for. Thanks Hollie!

  8. It is so easy to omit core (and stretching, oops!). If I have an extra 10 or 15 minutes I always just run a little bit more. I know that isn’t going to be sustainable long term though. I’ve tried yoga and I can tolerate it, but I don’t love it. I’m going to download the Nike training app now. Thanks for sharing!

  9. I just started doing core/hip stuff this past December when I hurt my back REALLY BAD at a Christmas party. Callum beelined it for the top of a steep staircase so I twisted my upper body and bent forward and picked him up all in one fluid motion with all my strength and speed and I felt an electric shock go down my back and that was it. I was toast. My core, from ignoring it for so long (doing only running, from having kids and just getting older) was SHOT. I had zero strength, ZERO.

    I started out with 50 sit-ups and 20 push-ups and now I’m up to 200 sit-ups and 75 push-ups. I also do donkey kicks, leg lifts, bridges, etc. I notice a huge difference in both general day to day life and in my running.

  10. Oh man I haven’t used the Nike Training Club app for so long but I remember loving it!

    I’ve been doing a lot of group fitness classes this week and those really push me! So many burpees haha

  11. It looks like you found a routine and apps that work for you, Hollie! Woo hoo! I am familiar with Nike Training Club, but I’ve never heard of Hundred Push Ups. I’ll have to check that out 🙂

  12. Yuuuuuup. Isn’t it enough to run 50 miles a week? I like running. It doesn’t feel like work. Push-ups do. Ha core work isn’t my strong suit but it’s necessary! I’ve found if I will just DO IT right after a run I’ll it in. I have seen great improvements since I’ve added strength and core though. I added more with my last training cycle and took off 14 minutes off my marathon time. It doesn’t need to be complicated. The basics like planks, push-ups, dips, dumbbell presses do the trick. Simple, steady, and strong.

Comments are closed.