5 Minute Core Workout for Runners

Hi friends! I’m glad you enjoyed my post about How to Interpret Blood Test Results yesterday. Thanks to those who provided feedback and edits, too – appreciate your input! And now, because I like keeping you guys on your toes (literally), I’m switching gears to share a good 5 minute core workout for runners!

core workout for runners

Before the core workout, though, a run! As I mentioned, my high school BFF Jenny is in town visiting right now, so we met up for a run yesterday morning. We had a beautiful morning for it!



We were planning on 4 miles but it was so lovely out we did 5 instead. The miles flew by thanks to chatting away the whole time!


When we got back, Jenny offered to lead us in a fun core workout. She is a certified personal trainer and teaches fitness classes down in Georgia where she lives, so I was all about it! Here’s what we did, since I thought you guys would like to try it, too. Great way to strengthen muscles that compliment running – try adding this quick 5 minute routine on to the end of your runs.

Core workout for runners

Here are some photo examples to go with the exercises!

For the crunches, mix it up by not letting your shoulders touch the ground and doing little pulses. It’s so hard!


Supermans are a great back strengthening exercise. To modify this, put your hands out to in a T shape, put your hands behind your head, or put your hands down along your body.


The side planks with arm sweeps are a favorite of mine – amazing oblique strengthening move! Start in a side plank with your top arm lifted up above you. To modify, lower your bottom leg’s knee to the ground, and you can do this on your forearm instead of your hand if your wrists bother you. Do 30 seconds on one side, then switch.


Then sweep your arm down like so, and repeat! Make sure you don’t dip your hips down and keep your core tight!


For flutter kicks, lie down on your back with your hands under your butt for stability. Lift your legs slightly off the ground, then move them up and down slowly. You don’t want to raise your legs all the way up to a 90 degree angle – just lift them a little.

core workout for runners


And finally, plank holds! You can hold for longer than 1 minute if you like – challenge yourself! We made it 3 minutes and 30 seconds and called it a day. Whew!


Thanks for the fun core workout, Jenny! I hope you guys enjoy it, too!

What’s your favorite core/ab exercise? I really like planks since they are tough but effective!

p.s. If you like this post, you can see the other pinnable workouts I’ve shared over on my fANNEtastic workouts Pinterest board!

p.p.s. I also have a whole page here on the blog with Strength/Ab Exercises (some of them include videos, too). Enjoy!


  1. 1

    Fun, pink top!

  2. 2

    Great workout! I do a similar workout with my cross country team (though because they are all girls we call them Superwoman!). Love the side plank with are sweep, I’m definitely going to add it to their workout :-)

  3. 4

    Good workout! Thanks for sharing! Planks are my favorite core move too. :-)

  4. 5

    Planks – never fail ya….though, sometimes kill ya.

  5. 6

    PLANKS! Seriously I do them every day and love every type and variation! Planks for days and days. I am always up for a contest too ;)

  6. 7

    Planks are definitely my favorite core exercise too. There are so many different variations you can do to mix it up-lift a leg, change arm position, etc.
    Superman are another favorite too. I think it is such a good exercise for someone who sits at their desk all day and may be rounding their shoulders. You can change it and leave you legs on the ground and just lift your arms/upper body to work on strengthening those upper back muscles to improve posture when sitting down.

  7. 8

    What a fun workout! I love weighed cable crunches, although I hardly ever work abs!

  8. 9

    Love this workout! I also love mountain climbers for a core and all-over cardio/body move that works quick!

  9. 10

    I’m always on the lookout for new, quick workouts to add to my pinterest board collection of workouts I use to do my own at-home routines each day. I typically do 2-3 short workouts each day and switch them up to use different muscle groups. Love this one! Thank you! Adding it to my pinterest board

  10. 11

    I just did this after my morning run! Thanks for sharing!

  11. 14

    Great core workout. I need to work on this more. I’ve been neglecting my core lately since I usually only have time to just run in the morning. I think I cam wake up five minutes earlier to do this.

  12. 15

    I wish I could make myself like it, but I truly HATE core work. And I love strength training. I agreed to do a plank challenge with a girlfriend once. NEVER AGAIN.

  13. 16
    Roadrunner says

    Looks like a terrific core workout. Thanks!

  14. 17

    Anne- i really like reading your blog but i have to be honest. It is next to impossible to read on a mobile device. The ads are ridiculous. I get that’s how you make $ but there just has to be a better way. I have ads that pop up that I simply can’t get rid of because the ‘x’ is off screen and I can’t ever get to it. PLEASE make your blog a little more mobile- friendly!

  15. 20

    Hi Anne
    Thanks for the great 5 min core workout. I am new to your blog and just starting out with running. I have been doing 30 minutes runs and looking to change it up a bit. Do you have any suggestions for running rountines / workouts that will improve speed and endurance?

  16. 22

    Love the core workouts, just what I wanted for holiday equipment free workouts.

  17. 23

    Awesome! Nice workout Jenny!! :D

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