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As a runner, you should know that a strong core can change your running game, which is why core workouts deserve a permanent spot on your weekly training schedule. For beginners, practicing a bodyweight core workout can get the job done. But if you’ve been training this way for a while then it’s likely time to kick it up a notch. Enter: a core workout with weights.
Here, Runner’s World coach, Jess Movold explains why you should include weights in your next core workout and shares the best exercises to take your strength to the next level.
The Benefits of a Core Workout With Weights
There are so many reasons why runners need to build a solid midsection. For example, a strong core can help you maintain better balance and stability on the road. It can also help you sustain long runs with better posture and efficiency, helping you avoid being sidelined by an injury.
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“Core strength is essential for runners because it helps promote posture, allows for strong breathing, prevents side stitches and cramping, and helps eliminate side-to-side rotation while you ultimately trying to drive forward as efficiently as possible,” Coach Jess explains. This is why all runners need to save a time slot on their calendars for a core workout.
If you’re new to strength training, practicing bodyweight moves like planks and dead bugs are a smart place to start. But once you build your base, it’s time to turn to a core workout with weights, like the one listed below, to further challenge your stability and strength.
“Adding weights to a core workout will increase the demand on your muscles and reinforce the need for overall stability,” Coach Jess explains. “When the resistance goes up, you spend more time under tension, making it imperative to find strength, power, and most importantly, control in all strength-training movements, especially core work.”
When performing these core exercises with weights, it’s best to take your time and not rush through it, Coach Jess says. Also, remember to breathe. “Breathing is another crucial component of core work. Properly using your breath can be a core exercise in itself,” she adds.
How to use this list: Perform each exercise in order below for 45 to 60 seconds each, resting for 15 to 30 seconds in between each move. Complete 2 to 3 rounds of this circuit, resting 30 to 60 between rounds.
Coach Jess demonstrates each exercise below so you can learn proper form. You will need a set of medium weights, whether dumbbells or kettlebells. An exercise mat is optional.
1. Russian Twist
How to do it: Start in a seated position with heels on the ground and knees bent, holding a dumbbell or kettlebell in front of chest with both hands. Lean back to a 45-degree angle, feet flexed with heels still touching the floor. Keeping the dumbbell at chest and back straight, rotate torso to the right, tapping the dumbbell on the ground to right side (or as close as you can without breaking strong posture). Return to center, then rotate to the left side. Continue alternating.
Trainer Tip: While practicing this move, keep your feet planted on the floor, so you can really focus on core engagement and completing full rotations side to side.
2. Reverse Crunch with Counter Weight
How to do it: Lie faceup with hands holding dumbbell or kettlebell placed on the floor above head. Extend legs straight out on the mat and engage core. Then, pull legs up toward celling, and with control, then lift hips of the ground. Slowly lower hips back down, and lower legs down to the ground. Repeat.
Trainer Tip: Practice this move slowly. The straighter your legs, the harder this movement becomes. Breathe through it and focus on doing it well.
3. Renegade Rows
How to do it: Start in a high plank position with right hand on dumbbell or kettlebell, shoulders over wrists, core engaged so body forms a straight line from head to heels. Place feet slightly wider than shoulder-width apart. Keeping elbow tucked in close to body, engage back muscles to draw weight up to ribcage. Pause, then slowly return weight to floor. Repeat for time. Then switch sides.
Trainer Tip: Use the glutes to help keep you stable, keeping your legs and backside engaged. If you need to, widen your feet so your hips stay square to the ground (the goal is to keep them as steady as possible!). Don’t let your arms get too wide or shoulders too far in front of wrists—think about pressing the floor away with the arm of the stationary side.
4. Plank Pull Through
How to do it: Start in high plank position, shoulders over wrists, and feet hip-width apart. Place a dumbbell or kettlebell horizontally behind right wrist and to the outside of torso. Reach underneath body with left hand, grabbing the dumbbell. Drag the weight on the floor to the left until it reaches the outside of torso. Plank left hand back down in plank. Then reach underneath body with right hand, grabbing the dumbbell and dragging it back to its original position. Continue alternating.
Trainer Tip: Avoid rocking side to side while practicing this move—that means keeping the hips square to the ground. Widen your stance for more stability if you feel that rocking.
5. Weighted Sit-Up to Press
How to do it: Lie faceup with knees bent, feet flat on the mat, and both hands holding dumbbell or kettlebell at chest. Engage core muscles to sit up so that shoulders are directly above hips. Press dumbbell straight up to the celling, biceps by ears, then bring dumbbell back down to chest. Slowly lower torso back to the ground. Repeat.
Trainer Tip: Come up strong and fast into your press, but then move slowly as you lower back down to the floor to create more resistance and time under tension.
6. Weighted Toe Touch
How to do it: Lie faceup while holding dumbbell or kettlebell with both hands at chest. Extend arms and legs straight up toward the celling. This is your starting position. Lift shoulders and upper back toward toes, reaching weight to meet feet. Slowly return to starting position. Repeat.
Trainer Tip: The slower you go on the way down, the more time under tension and the bigger the burn. Aim to get the shoulder blades fully off the ground on your way up, too.
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.
