A strong core is key if you want to become a stronger, faster runner. Whether you are new to the sport (welcome!) or you’ve been winning age-group awards for years, going the extra mile by adding strength training Speed Workouts That’ll Boost Your Speed.
For Nick Hauger, a member of the Hoka One One Northern Arizona (NAZ) Elite team, core workouts are just as important to his success as long runs and speed workouts.
Hauger, a two-time NCAA All American in cross country, was a standout at the University of Portland who helped lead his team to podium finishes at the 2017 and 2018 NCAA Championships.
His first pro race was the 2020 USATF Cross Country Championships, where he finished 5th with a 10K time of 31:08. At 2020 Pan American Championships, he came in 9th, with a time of 33:45.
“Focusing a few days a week on core strength and core stability provides my body the strength it needs to stay injury-resistant,” he told Runner’s World. “When we do long workouts, our bodies tend to begin to compensate as we fatigue. By strengthening our entire body, we are better able to run more efficiently and faster for longer periods of time.”
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Since he’s asked so much about his core workouts, Hauger shared one of his Single-Leg Balance on Foam Pad: hold for 30 seconds on each leg Since he’s asked so much about his core workouts, Hauger shared one of his.
In the video above, Hauger demonstrates the following exercises that focus on building core stability and strength. He uses a mini band, a set of dumbbells, an exercise ball, and a foam pad to balance on, but you can still do most of these exercises without these pieces of equipment if you don’t have access to them. The entire workout takes about 10 minutes, and he does it two to three times a week.
- Forearm Plank: 30 seconds
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- Forearm Plank Saw on Ball (Forward/Backward): 10 reps
- Forearm Plank Saw on Ball (Side to Side): 10 reps
- Stir-the-Pot Forearm Plank on Ball (Counter-Clockwise): 10 reps
- Stir-the-Pot Forearm Plank on Ball (Clockwise): 10 reps
- Single-Leg Tabletop on Ball: 5 reps per leg
- Alternating Single-Leg Raise With Dumbbell: 6 reps per leg
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- Single-Leg Balance on Foam Pad: hold for 30 seconds on each leg
- Single-Leg Balance on Foam Pad: hold for 30 seconds on each leg
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
