Standard Core Routine Updated! Runner-Specific Core Strength - StrengthRunning

Intro

This is a quick summary of Standard Core Routine Updated! Runner‑Specific Core Strength from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

• The routine is a circuit of six core‑focused exercises performed back‑to‑back with no rest between moves.
• You can make it easier or harder by increasing the number of sets (1‑3) or the work time (30‑60 seconds per exercise).
• Aim for 3 sets of 60 seconds per exercise, 2‑3 times a week, to boost core strength, improve running economy, and lower injury risk.
• The final move, a supine leg lift, is a good indicator of glute/hip strength – if you struggle, focus on those areas.

Workout Example

Perform each exercise for 30–60 seconds, moving directly to the next without rest. Complete the circuit 1‑3 times (rest 30‑60 seconds between sets). Do 2‑3 sessions per week.

1. Modified Bicycle (core & hip flexors) – 30‑60 s
2. Prone Plank – 30‑60 s
3. Bridge (both feet on the ground) – 30‑60 s
4. Side Plank – 30‑60 s each side
5. Bird Dog – 30‑60 s
6. Supine Leg Lift (or Supine Plank) – 30‑60 s

Adjust the duration or number of sets to match your current fitness level. The PDF linked in the video provides a printable version.

Closing Note

Give the Standard Core Routine a try this week and tweak the times or sets to suit your own pace in the Pacing app. You’ll feel stronger, more efficient, and less prone to injury – happy running!

References

• Standard Core Routine Updated! Runner-Specific Core Strength - YouTube (YouTube Video)

Workout - StrengthRunning Core Circuit

• 5min @ 6'00''/km
• 2 lots of:
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s @ 10'00''/km
  • 45s rest
• 5min @ 6'00''/km

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