To help you get started on your journey to become a healthier and stronger runner, we’re giving you a free sample of our basic core routine for runners.

This core routine is part of our Strength Training for Runners Guide. It is the first core routine in our three part system and is designed to work on the basics and the foundation of what will be a rock solid set of hips, glutes, abs and lower back. Once you’ve mastered the basics in this routine, you’ll be able to safely move on to more advanced routines and exercises. Furthermore, this routine doesn’t require Swiss balls, medicine balls, or a gym, which makes it the go-to for travelers and to those just getting started.

Like all the core routines in our Strength Training for Runners Guide, these exercises are designed to help you improve your running economy and maintain proper form to race faster, finish stronger, and prevent injuries.

The benefit of this routine is that we target all planes of the body from the abs, obliques, hips, glutes and lowerback. In essence, this is the “bread and butter” core routine for runners.