# Core workout for runners: a printable PDF guide > Updated: 2026-05-29 · Source: https://dorsi.ai/topics/core-workout-for-runners-pdf Runners who perform regular core work are 40% less likely to sustain an overuse injury. Yet most training plans ignore it. For runners, core strength… Most 'core for runners' PDFs are just planks and crunches. Those help, but a runner's core needs to resist rotation when you're fatigued and landing on one leg. The real work is anti-rotation and single-leg stability. Dorsi's running-focused strength program builds that into your training without a separate PDF, it adapts each session based on your recovery and today's run load. Runners who perform regular core work are 40% less likely to sustain an overuse injury. Yet most training plans ignore it. For runners, core strength isn't just about abs, it's about staying injury-free and running efficiently. The problem? Finding a routine that fits your schedule and adapts to how you feel each day. You don't need another static PDF. You need something that adjusts in real time. That's where Dorsi comes in. Our blog covers exactly that: quick 20-minute sessions that require zero planning, and how to overcome workout decision fatigue. So skip the generic plans. This page breaks down what an effective core workout for runners should include and how to build one that actually works for you. ## Pick three moves that actually transfer to running Most runner core routines are junk. Planks and crunches don't hurt but they don't transfer to stride efficiency either. Stick with dead bugs, bird dogs, and side planks. These hit the obliques and transverse abdominis directly. I've coached runners who shaved 15 seconds off their mile in six weeks with just those three moves. ## How do you know when to add weight or reps? The core's job is stiffness, not range of motion. If you can hold a dead bug for 60 seconds without shaking, it's time to add load. Hold a weight on your chest or loop a band around your knees. Progress every two to three weeks. If your lower back starts aching mid-run, you either pushed too fast or your form broke. ## Write your PDF: 4 weeks of progressive core work Open a Google Doc. List your three exercises. Week 1: 2 sets of 10 reps per side, 30-second holds. Week 2: 3 sets of 12, 40-second holds. Week 3: add 5 lbs via a dumbbell or band. Week 4: test your max plank. Put it all in a table, then save as PDF. Keep it on your phone or print it. ## Time your core right: never before a long run Do core on easy days or right after easy runs. Never before hard sessions or long runs, your stabilizers will be fried. 10 minutes is plenty. If you're short on time, skip core and hit it the next day. Frequency beats intensity. A consistent 3x per week beats a single killer session.