As a runner, recognizing the importance of core strength and making it a part of your training routine can significantly contribute to becoming a stronger and more well-rounded athlete. It's not just about improving your performance on the roads or the track; it's about how a strong core can benefit your overall fitness and everyday life.

COROS Coaches have put together some of their favorite core exercises that do not require access to a gym and can be completed either before or after your run.

More than Just Abs

A strong core is not just about having "six-pack abs"; it involves a group of muscles around your trunk, including the front core, obliques, and lower back. These muscles work together to give your body stability, balance, and strength.

Having a strong core aids your body in maintaining proper posture not just during runs and strength workouts but also in your daily tasks, like sitting at your desk or handling groceries. It keeps you upright, preventing slouching or leaning forward, leading to more efficient movements and reduced fatigue with every move that you make.

Eliud Kipchoge trains with a COROS PACE 3 EK Edition.

Core Workout

Here is a 15-minute strength workout that you can download from our COROS Working Library:

  • Core Workout: This workout is designed to enhance your core strength, which in turn can lead to improved running performance and a reduced risk of injuries. This workout will be a combination of various floor exercises that will be time based instead of your typical counting reps. If you would like to progress these exercises to be more challenging, add resistance bands or dumbbells.
Focus on performing core exercises with proper form. It's more effective to do fewer reps with good form than to rush through numerous repetitions with poor technique. Proper form ensures that you're targeting the right muscles and reducing the risk of injury. Reach out to if you need guidance on how to make modifications.

Example of the exercises included in the core workout.

COROS Coaches Insights

When it comes to adding core workouts to your routine, there's no need to complicate things with trendy or complex exercises. Sticking to basic core exercises that you can gradually make more challenging by:

  • Extending the duration that you are holding or performing the exercise
  • Adding resistance with weights or resistance bands
  • Adding variety to an exercise by adding movement to engage your muscles in different ways
    • Side Plank Rotations, Bicycle Crunches, and Leg Lifts

Remember, the key is consistency, and these simple modifications can lead to significant improvements in core strength over time.

Use your COROS watch to follow and track strength workouts.

More Questions?

If you have questions about this workout or training questions in general, email us at, and we will be happy to share insights!