I Stopped Doing Sit-Ups and Crunches and Started Focusing on These 5 Core Exercises. It Changed the Way I Run.
Runner's World
February 23, 2026
AI-Generated Deep Dive Summary
Sticking to traditional sit-ups and crunches might not be the best way to strengthen your core for running. According to Holly Dickinson, a certified run coach and strength and conditioning expert, functional core exercises that engage the entire torso—diaphragm, pelvic floor, glutes, back muscles, and deep core muscles—are far more effective for improving running performance. By swapping ab-focused movements like Russian twists and penguins for multi-muscle group exercises, runners can enhance posture, reduce side stitches, and improve training paces while cutting down on workout time.
The article highlights five functional core moves that target the body’s natural movement patterns during running. Planks, for example, build full-body tension and spinal support, which is crucial for maintaining good form on runs. Copenhagen side planks work the obliques and hip adductors, helping to stabilize the pelvis and align the femur properly during strides. Renegade rows strengthen the upper body while engaging the core, mimicking the movement patterns of running. Bird dogs challenge balance and coordination, improving stability and alignment in real-time.
Dickinson emphasizes that functional core exercises like these are essential for runners because they address the entire kinetic chain—hip adductors, glutes, and lower back muscles—that work together to control pelvic rotation and prevent injury. By focusing on these movements, runners can build a stronger, more resilient core that supports their body through every step of a run.
This shift in core training not only improves running efficiency but also makes workouts more time-efficient. Instead of spending time on isolated ab exercises, runners can focus on a smaller set of functional moves that deliver greater results. For those looking to elevate their fitness routine and see tangible improvements in their runs, incorporating these exercises into their strength training or using them as a pre-run activation sequence could be the key to unlocking better performance.
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Originally published on Runner's World on 2/23/2026