7 core exercises you should start doing now to improve your running
If you're just getting into running, it's often easy to forget about strength training and core exercises. Yet a strong core is essential for all runners. A strong core gives you better running form and the ability to run faster - while also preventing any nasty injuries - by improving your general strength, balance and body alignment. But that’s just the start of it.
Whether you’re training for an event or simply looking to run further for longer, the following core exercises will push you and help perfect your performance. There’s also the added bonus that core exercises don’t require any equipment or much time - so you can do them in the comfort of your home and whenever suits your schedule.
1. Plank
It’s a no brainer to start with the plank. The plank is a great core exercise because it works all the core muscles at once, while also strengthening the legs, glutes, arms, spine and shoulders. It’s basically a whole body workout in one exercise. Those strong core muscles will keep you balanced and help you run with strength and endurance.
To get the most out of your plank, you’ll need to focus on your form. Keep your hands aligned under your shoulders and pull your belly button up towards your spine. Squeeze your abs and your glutes to reap all the benefits of this glorious exercise. Don’t worry about holding it for too long - aim for 30 seconds to a minute and work up from there.
2. Plank Shoulder Taps
Plank shoulder taps are a variation on the plank that pushes you even harder. Like the plank, this core exercise pretty much works out your entire body, with a strong focus on the midsection. Runners benefit from this variation as it helps to reduce lower back pain, which can be a common drawback for runners. A strong lower back in connection with the core will help you to maintain balance and perfect your running form.
Simply get into your plank position, lift one hand and tap it to the opposite shoulder - and switch. Pull your stomach in extra tight as you tap to feel the burn and, importantly, try to get the rest of your body completely still.
3.Leg raises
Leg raises target the lower core muscles, which are often difficult to build but have specific benefits for runners. Tight, strong lower core muscles help strengthen the lower back, meaning that you maintain better running posture. Lower core muscles also help your internal organs; maintaining better bladder control and keeping your gut healthy. The longer you can run without needing a bathroom break, the better!
To perform your leg raises, simply lie on the ground with your legs flat and your arms by your side. Raise your legs until your body creates an L shape, and then bring back down without letting your legs touch the floor. You should feel a real burn in your lower abdominal muscles.
4. Windshield Wipers
Windshield wiper exercises are similar to leg raises, but they work the obliques and rectus abdominis muscles, which are at either side of your core. In running, everything is connected, and it’s important to focus on body alignment. Your obliques connect to your hips, which have a big impact on your running gait and create the energy for the swing of your leg, so this is a key exercise for keen runners.
Do your windshield wipers in a similar way to your raises. However, instead of keeping your legs straight, bend them slightly and twist them to either side, creating a semicircle motion. Aim to keep your lower back in contact with the floor as much as possible.
5. Glute bridge
Glute raises... What's this doing in a list of core exercises?! Well, when done right, a glute bridge also works the transversus abdominis and multifidus muscles which enclose your entire midsection. And, if that wasn’t enough, glute bridges also work your lower back, giving you better posture and helping you to stay stable when running. Strong glutes in combination with a strong core and legs center your pelvis and keep everything aligned, helping you to run faster.
To do a glute bridge properly, lie on your back with your legs bent and your feet flat on the floor. Push your heels into the floor and tighten your glutes and abdominal muscles as you lift your hips upward.
6. Bicycle Crunch
The bicycle crunch is a great exercise that works the obliques and the hips, keeping your body aligned when running and helping your gait. A good hip extension means stronger knees and a better foot placement, helping you run faster and prevent those pesky knee injuries which are common among runners.
To do your bicycle crunches, lie on your back with your knees up at a right angle. Place your hands behind your head and touch your right elbow to your left knee, and switch. You should aim for a deep crunch which activates those core muscles.
7. Bird Dog
The bird dog is an exercise that works the core, hips and back muscles. With alternate movements, it’s great for working on balance and stability - two things that all runners need to perform to their best. This is a slow and steady low impact exercise that helps build strength and focus, making it great for those non-running days.
On all fours, reach out your right hand and kick your left leg back simultaneously. Focus on creating a straight line from your hand to foot, keeping the hips squared and the back flat. Switch and repeat for an effective core workout.
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The Challenges Women Face in Running and How It Impacts Participation
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Running is often lauded as one of the most accessible sports—just lace up your trainers and go. However, for many women, the barriers to participation go far beyond the logistical. While safety concerns are frequently highlighted, deeper systemic issues like access to the sport and unequal treatment are also preventing more women from running. It was a topic keenly discussed at our In Her Stride panel held at the end of November, with key members of the female running community including Sophie Power, Tasha Thompson, Rehana Mawani and Emily Shane.
Before we kick things off however, we should highlight that female participation in running events is growing, and this is a great thing! According to data from Let’s Do This, women in their 20s are the fastest-growing demographic in event participation this year. However despite this, women are still 16% less likely to run every week compared to men. This disparity is particularly striking given that women report higher levels of personal benefits from running, such as improved fitness, better sleep, and reduced stress.
The reasons for this are complex and personal, however we have broken down three key challenges discussed during our panel and the solutions explored that could help address them.
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1. The Pressure of Pace
One of the biggest hurdles for many women is the pressure to run faster. Despite the average UK woman’s running speed of 06:37 min/km (according to Strava), most run clubs don’t cater to this with the slowest pace often around 6 minutes per km. Add to this the relentless focus on personal bests and fast times on social media, and it’s no surprise that many women feel too intimidated to join in.
Thankfully, there are starting to be more people rebelling against this speed obsession, including our panelist, Emily Shane. Emily has been leading the charge to encourage more women to disregard pace and focus on the experience of running to drive uptake amongst women. Initiatives like events without cutoff times and more inclusive pace groups at running clubs are vital to creating a more welcoming environment and broadening the benefits of running to the experience and community.
2. Perception of Sport in Schools
One of the topics hotly discussed was how for many girls, the barriers to enjoying physical activity start at school. Puberty, coupled with changing bodies and fluctuating emotions, can make sports feel daunting and uncomfortable for teenage girls. Research highlights this disparity: only 38% of girls enjoy sport and exercise compared to 53% of boys, and just 26% of girls feel confident in physical activity versus 43% of boys.
The panel emphasised the need to address this such as:
- Introducing a wider variety of sports and fitness activities to cater to different interests
- Providing more supportive and confidence-boosting PE kits.
- Showcasing more female role models in sport to inspire young girls.
By addressing these issues at the school level, we can foster a love of sport that lasts into adulthood.
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3. Treatment at Events
This is a topic that panelist Sophie Power, founder of SheRACES is incredibly knowledgeable and passionate about. Even at organised running events, women often experience unequal treatment. From “unisex: t-shirts (which are actually designed for men) to a lack of sanitary products in portaloos, these "small things" can collectively make women feel like an afterthought. Prize money inequality and rigid event policies—like no deferral options for pregnant or postpartum women—further highlight these disparities.
Thankfully, initiatives like the 50:50 campaign by Threshold (a campaign to get 50% of women at Ultra startlines vs. the current average of 30%) and the advocacy work of SheRACES are driving change, and there are many amazing event organisers such as Maverick, Threshold, Why We Run and many more, that are working hard to make their events are inclusive as possible for women.
Despite these challenges, the panel and attendees felt overwhelmingly optimistic about the future of running for women and the benefits it brings us. Progress is being made, however we all need to add our voices to the conversation to help more women get into the sport and reap the benefits.
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Some Helpful Resources
Here are a few helpful resources. This list isn’t exhaustive by any means, however is a good starting point for those looking for inspiration on where to start.
Female friendly events:
- Threshold Events
- London Landmarks Half Marathon
- Maverick Events
- Why We Run
- Women Run Series London 2025
Female Only Run Clubs
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From Radio to Race Day: Hattie Pearson’s Path to Endurance Event Glory
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Hattie Pearson is the type of person who doesn’t just dabble in fitness (or most things…!) She dives in headfirst, often with no hand-holding (except, perhaps, metaphorically). From her first triathlon in 2021 to a series of jaw-dropping endurance feats in 2024, she’s been redefining what’s possible with determination, community, and a big ‘YES’ attitude.
Just say YES
Hattie’s ‘yes’ streak started when a friend and her decided to do a sprint triathlon together. “We had such a great time,” Hattie recalls, “and I was like, I want to do more of this.” That spark quickly turned into a blaze of ambition. By the following year, she was competing in Outlaw triathlons and even signing up for a full-distance Ironman—before completing her first half-distance event. “I didn’t give myself the choice to not carry on,” she says.
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The Power of Community
For Hattie, discovering the 10IronWomen network—a group committed to gender parity in triathlons—was a game-changer. “It’s amazing to see a community encouraging women and non-binary folk to show up,” she explains. “Seeing others doing it made me think, I want to be a part of this.” That sense of solidarity and shared purpose has been a recurring theme, whether she’s lacing up for a winter triathlon in the Alps or a grueling ultra-marathon closer to home.
A Year of Big Goals
This year, Hattie set herself a dizzying list of challenges. She swam 500 kilometers (yep, that’s half a million meters!) and tackled a range of events, including a winter triathlon complete with ski touring, the Étape du Tour cycling challenge, and her first ultra-marathon. Each was hard in its own way—whether it was battling snowy trails with crampons or smashing out seven-and-a-half-minute miles for 13.1 miles. But for Hattie, the difficulty is the point. “Every time I achieve something I thought was impossible, I remind myself: I can do hard things.”
Balance and Burnout
With goals that ambitious, fitting it all in can be a challenge. Early mornings help. “I’m one of those people who can get up at 5:00 a.m,” Hattie admits, however it also takes a lot of discipline. With her work on Hits Radio starting later in the day, she carves out time for training, dog walks, and the occasional tantrum over broken goggles. “I’ve definitely had those ‘forgetting-my-swimming-costume’ moments,” she laughs. But her key to staying motivated is simple: keep it fresh and fun. Whether it’s joining her triathlon club for training or trying a completely new event, keeping it fun and different is the secret to staying motivated and on track to reach your goals.
Advice for Aspiring Endurance Athletes
For anyone looking to follow in her footsteps (or strokes), Hattie has this advice:
- Be patient. Results don’t come overnight, and the journey is as important as the destination.
- Stop comparing. “Your journey is completely your own. Social media only shows the highlights,” she reminds us.
- Find your community. Whether it’s a running club, a neighbor for early morning jogs, or an online network, accountability and camaraderie make all the difference.
What’s Next for Hattie?
In 2025, Hattie plans to tackle her first multi-day event, the Monster Triathlon. Admittedly it is as scary as it sounds, kicking off with a 5K swim in Loch Ness, followed by a 1,000-kilometer bike ride to Windsor, and wraps up with a casual 50K run to London(!). Her goals also include more open-water swimming, trail running, and maybe—just maybe—an even bigger endurance challenge. (Though definitely not swimming the English Channel: “No way am I swimming through jellyfish without a wetsuit!”)
Hattie Pearson’s journey is more than a personal triumph. It’s a testament to the power of showing up, saying yes, and proving that with the right mindset, anything is possible. Whether you’re tackling your first 5K or dreaming of an ultra-marathon, Hattie’s story is proof that the finish line is worth the hard miles. And when you cross it? You’ve won your race—medal or not. 🏅
Make your own electrolyte drink
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Why spend on expensive sports drinks when you can make a natural, hydrating electrolyte drink right at home? With just a few simple ingredients, you can create a refreshing blend packed with essential minerals and hydration-boosting properties. Perfect for fueling your workout or post-run recovery, this homemade option keeps it natural, affordable, and effective.
Ingredients:
- 1 pinch of high-quality sea salt
- Small piece of fresh ginger, peeled
- 500ml coconut water (e.g., Rebel Kitchen)
- Juice of 1 lime
- Fresh mint leaves
Instructions:
- Prepare Salt & Ginger: Add a pinch of sea salt and the peeled ginger to a blender.
- Add Coconut Water & Lime: Pour in the coconut water, squeeze in the lime juice, and add a few mint leaves.
- Blend & Serve: Blend until smooth, pour into a glass, and garnish with extra mint. Enjoy your refreshing, hydrating drink!
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