Yoga for Runners: Strengthen Your Running Core

Whether you’re deep into your marathon training or you’re just lacing back up for fall, now’s the time to get strong for the miles ahead.

Your core — the engine for your extremities — is the best place to start. When it comes to core work, avoid crunches, which simply reinforce the flopped-forward posture you’ve been cultivating all day long while sitting. Instead, opt for moves that not only activate your core from the inside out, but also build total body strength and increase stability in key areas like your hips and upper back.

The foundation of strength and stability you build on your mat will directly impact your ability to endure high mileage by helping you keep your form solid, especially when you’re tired.

Aim to do this Jasyoga for Runners routine pre-run (cross-training days are great, too) 2–3 times per week this fall. Use #jasyogaforrunners to let us know how it goes!

Goalpost Flow

1. Lie on your belly with your arms at shoulder height, elbows bent to form a “goalpost” with your palms facing down.
2. Engage your core as if you’re lifting your belly away from the floor, while keeping your feet firmly anchored into the floor throughout the entire movement.
3. Inhale — Bring your shoulder blades toward each other and lift your head, chest, and arms off the floor.
4. Exhale — reach your arms straight overhead, allowing your torso to lower slightly closer to the floor.
5. Inhale — return to goalpost arms, lifting your torso even higher.
6. Exhale — reach your arms overhead.
7. Continue for 10 reps. Repeat for up to 3 sets (30 reps total).

Mini Plank

1. Come onto all fours with your shoulders over your wrists and your hips over your knees.
2. Bring your spine to neutral and engage your core.
3. Tuck your toes under and lift your knees to hover about 2 inches off the floor.
4. Focus on lifting from deep within your belly, while keeping your shoulder blades anchored flat onto your upper (rather than collapsing through your upper/mid back).
5. Hold for 5–10 deep breaths. Repeat up to 5 times.

Spinal Balance

1. From all fours, bring your spine to neutral and engage your core.
2. Extend and lengthen one leg behind you, flexing the foot so the toes point at the floor and your spine is still neutral — you’ll need to slightly internally rotate (turn in) your right thigh.
3. Reach your opposite arm forward alongside your ear (opposite arm to the leg you’ve extended) with your thumb pointing up.
4. Hold for 5 breaths before switching sides. Then try alternating sides to the rhythm of your breath for 20 reps.

Spinal Balance Goal Post

1. From all fours, bring your spine to neutral and engage your core.
2. Lift one arm up to shoulder height, keeping your elbow bent, palm facing down.
3. Lift your opposite leg open to the side, keeping your knee bent.
4. Lift your arm and leg as high as possible, feeling the work in your core, hip, and upper back, while keeping your spine neutral.
5. Hold for 5 breaths before switching sides. Then try alternating sides to the rhythm of your breath for 20 reps.

Plank — the Boss of core work

1. Come to all fours with your hands flat to the floor, and step your legs back into a push-up position with your toes tucked under.
2. Engage your core to stabilize your spine in neutral by lifting from your low belly and front ribs (don’t slip into banana back).
3. Push back through your toes and forward through your hands, helping to integrate your extremities.
4. Hold for 5–10 breaths. Repeat up to 5 times.

Runners are Jasyoga’s muse. Check out The Yoga for Runners Collection, a special video series we made just for you at video.jasyoga.com.