8 optimal yoga poses for runners to strengthen the core

If you’re a runner, you probably already know how crucial a strong core is.

It’s what helps you maintain stability, prevent injuries, and power through those long runs.

But let’s face it: sometimes, focusing on your core feels like an afterthought. After all, isn’t running enough?

The thing is that if you’re not paying attention to your core, you’re missing out on your full potential. A strong core doesn’t just help with posture — it can make every stride feel smoother and every finish line feels a little closer.

As for me, I used to brush off core work, thinking my runs would take care of everything. But once I started incorporating yoga into my routine, I noticed a huge difference.

My posture improved, my runs felt more efficient, and those nagging aches started to fade. So, let’s explore 8 yoga poses that can help you do the same.

1) Plank Pose (Phalakasana): The core’s best friend

Let’s start with a classic.

You might not think much of a plank, but trust me — it makes a real difference.

That’s because this pose engages your entire core, from your abs to your lower back, and even your shoulders.

Here’s how to do it:

1. Start in a tabletop position on your hands and knees.
2. Step your feet back, creating a straight line from your head to your heels.
3. Engage your core by pulling your belly button toward your spine.
4. Hold for 30 seconds to 1 minute, focusing on keeping your body steady.

Wondering why it works?

Well, Plank Pose stabilizes your spine and strengthens the deep core muscles you rely on during every stride. Plus, it’s a great way to build endurance — something every runner can appreciate.

2) Boat Pose (Navasana): A core strength powerhouse

Boat Pose might look simple, but once you’re in it, you’ll feel those core muscles light up. It’s perfect for targeting the hip flexors and lower abs, which are essential for runners.

A simple guide to practice this pose:

1. Sit on the floor with your legs bent and feet flat.
2. Lean back slightly and lift your feet off the ground, so your shins are parallel to the floor.
3. Extend your arms forward, keeping them at shoulder height.
4. Hold for 30 seconds, breathing deeply and keeping your back straight.

As for me, the first time I tried this pose, I could barely hold it for 10 seconds. But over time, it became easier—and the benefits showed up in my runs.

It’s a great reminder that small progress adds up.

3) Side Plank (Vasisthasana): Build lateral strength

When you’re running, your core does more than just keep you upright — it also stabilizes your side-to-side movements.

Side Plank is perfect for strengthening those often-overlooked oblique muscles.

Here’s how to do it:

1. Start in a plank position.
2. Shift your weight onto your right hand and the outer edge of your right foot.
3. Stack your left foot on top of your right and lift your left arm toward the ceiling.
4. Keep your hips lifted and hold for 20-30 seconds, then switch sides.

This pose improves balance and lateral strength, which can help you stay steady on uneven terrain or during quick directional changes.

4) Bridge Pose (Setu Bandhasana): Activate the posterior chain

Bridge Pose is more than a backend — it’s a core-strengthening, glute-activating, spine-stretching multitasker.

Runners often neglect their posterior chain (the muscles on the back of the body), and this pose helps bring balance to your routine.

• Lie on your back with your knees bent and feet flat on the floor.
• Press into your feet and lift your hips toward the ceiling, keeping your core engaged and your shoulders grounded.
• Lower down slowly after holding for 20-30 seconds.

After a long run, this pose feels like a reset for your entire body. It strengthens the muscles you need to propel forward while stretching out tension from repetitive movement.

5) Warrior III (Virabhadrasana III): Build strength and focus

Imagine running up a hill with perfect posture. You have a strong core, steady balance, and unwavering focus.

That’s what Warrior III prepares you for.

This dynamic pose challenges your core, legs, and balance all at once.

To enter the pose:

• Stand on one leg, extend your other leg back, and lean your torso forward until it’s parallel to the ground.
• Stretch your arms out in front of you for balance.
• Engage your core to keep your hips level and hold for 20-30 seconds on each side.

Warrior III isn’t just about physical strength. It’s a mental challenge too.

But here’s what you should know: holding the pose requires intense concentration. However, it will help you train your focus for race day.

6) Chair Pose (Utkatasana): Engage your entire body

Chair Pose is one of those poses that looks easy. But guess what?

It’s easy until you try holding it.

This pose strengthens your quads, glutes, and core while promoting endurance and mental grit.

• Begin by standing tall with your feet together.
• Bend your knees and lower your hips as if sitting in an invisible chair.
• Keep your chest lifted and extend your arms overhead. Breathe deeply and hold for 20–30 seconds.

This pose is a fantastic addition to a runner’s routine because it mimics the movement patterns of running while building strength in the muscles you use most.

And let’s be honest: those shaky thighs mean it’s working.

7) Forearm Plank with Leg Lifts: A core challenge

If you’re ready to take your core workout up a notch, this variation of Plank Pose is your go-to.

By adding leg lifts, you not only engage your abs but also activate your glutes and hamstrings.

From a forearm plank position, lift one leg off the ground, hold it for a few seconds, and lower it back down.

Alternate sides for 10-12 reps.

The key is to keep your hips stable, so your core does most of the work.

This pose is a personal favorite for its efficiency. It’s tough, but it targets multiple muscle groups in one go. Therefore, it’s perfect for runners short on time.

8) Cat-Cow Flow (Marjaryasana-Bitilasana): Stretch and activate

After a tough run, your core might feel tight, and your spine could use some mobility.

Cat-Cow Flow is the perfect way to stretch and activate your core while improving spinal alignment.

• Begin on your hands and knees.
• Inhale as you arch your back, lifting your head and tailbone (Cow Pose).
• Exhale as you round your spine, tucking your chin and pelvis (Cat Pose).
• Flow through these movements for 5-7 breaths.

While this pose might not scream “core workout,” it prepares your body for more intense poses by activating the deep core muscles and improving flexibility.

Final Thoughts: Strengthen Your Core, Transform Your Run

Running is an incredible way to challenge your body and mind, but it’s not complete without core work.

These yoga poses don’t just strengthen your core — they enhance your balance, focus, and endurance.

The result?

Every stride feels more powerful.

As a runner, I’ve learned that small additions to your routine can make a big difference. Incorporating yoga has not only improved my performance but also my recovery and overall well-being.

So, why not give it a try?

Roll out your mat, embrace the challenge, and let yoga transform your runs — one pose at a time.