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The best workouts for runners include exercises that target your abs and glutes, since they will build your core and leg muscles and therefore increase your overall running power.
“Glute and core exercises are literally a runner’s best friend,” Lindsey Clayton, senior instructor at Barry’s in New York City and cofounder of the Brave Body Project, tells Runner’s World. “Our glutes are the largest muscle in our bodies, and having strong glutes ensure proper running form and increased power on your run.”
Strengthening your abs will help you maximize your running power as well. Having a strong and stable core, Clayton says, will assist your arms and legs to power you forward on the run.
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That’s why Clayton put together the following abs and glutes workout. Incorporate these exercises into your weekly routine to improve your running performance.
How to do it: Perform each exercise in the order listed below on the right side for 10 reps each and rest for 30 to 45 seconds in between each exercise, and then on the left side for 10 reps each (resting for the same amount of time). Complete the circuit 3 times.
Each move is demonstrated by Clayton in the video above so you can master the proper form. While Clayton uses a heavy weight and a resistance band for some of the exercises, they can be done without those pieces of equipment as well.
Lateral Banded Walk
Place a resistance band around your ankles. Start with your feet shoulder-width apart and your knees slightly bent, then take two steps to the left to complete one rep then two steps to the right to complete another rep. Complete 10 reps.
Sumo Goblet Squat
Stand with your feet wider than shoulder-width apart, toes turned out about 45 degrees, and pelvis tucked in. Hold a heavy weight at your chest with both hands. Send hips back to squat down until thighs are at least parallel to the floor while keeping chest lifted. Return to start position. Complete 10 reps.
Kickstand Single-Leg Deadlift
Start with your left foot planted and use your right foot for balance like a kickstand. Hold a heavy weight in your right hand. Reach forward with your right-hand hinging at the hips and drive your knuckle down to your big toe of your left foot. Return to starting position. Complete 10 reps on the right and 10 reps on the left.
Banded Kneeling Kickback
Place a resistance band just above your knees. Start in a kneeling forearm plank position, hands on either side of a dumbbell resting in front of you. Keeping your right leg bent at 90 degrees, lift it up as high as you can in a controlled motion. Return to starting position. Complete 10 reps on the right and 10 reps on the left.
Side Plank With Elbow and Hip Dip
Start on your side with your right forearm on the ground, forming a straight line from your head to your feet, feet stacked on top of each other. Make sure your right elbow is directly under your shoulder and place left hand behind your head. Engage your core as you rotate your torso to bring your left elbow to the floor in front of you, then return to the starting position. Engage your core and slowly dip your hips and tap them on the ground. Return to plank. Complete 10 reps on the right and 10 reps on the left.
Side Lying V-Up
Lie on your right side at about a 45-degree angle, legs straight. Shift weight onto right hip and place right forearm down on floor for balance, left arm reaching up toward ceiling. Keeping both legs straight, bring legs and left arm toward each other into a V position. Return to starting position. Complete 10 reps.
Reverse Crunch With Twist and Leg Extension
Lie on your back with your hands underneath your glutes and legs in the air slightly bent. Slightly lift your hips off the floor—keeping your core and glutes engaged—then twist your torso to the right. Send your hips back down to the floor and bend your knees to form a 90-degree angle, extend your legs out and back in. Complete 10 reps on the right and 10 reps on the left.
Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.
