The One Core Exercise Every Outdoor Athlete Should Be Doing
Intro
If you’ve been following my training philosophy, you know outdoor pursuits like trail running and hiking are full-body sports.
Focusing only on your legs leaves strength and performance gains on the table. More importantly, it increases your risk of muscle imbalances and injury.
Even if your goal isn’t to win races or set records, training like an athlete makes a difference. That’s why I program at least two core-specific sessions per week for the athletes I work with.
But First, a Quick Caveat...
Most exercises—squats, deadlifts, lunges, and even push-ups—require core activation. That means your core is working throughout your training.
However, dedicated core work is still essential if you want to get the most out of your program.
Why? Because your core muscles are built for endurance, not raw strength. The key to improving true core strength starts with activating the transverse abdominis (TA)—the deep core muscle that prevents your hips from sagging during a plank.
And speaking of planks...
Why It Works
For outdoor athletes, core strength is about more than aesthetics.
A strong core stabilizes the pelvis, spine, and shoulders, allowing your arms and legs to generate power efficiently.
Here’s why this matters:
Your arms and legs work together when you run, hike, or climb.
A strong arm swing creates a slight counterrotation in your shoulders relative to your hips.
This rotation transfers energy through your spine to propel you forward.
If your core can’t control this energy, you lose efficiency, power, and endurance.
That’s why a simple exercise like the plank can make you a stronger, more resilient athlete.
How to Do It: The Perfect Plank
Since the plank is an isometric exercise, the goal isn’t reps—it’s holding perfect form for as long as possible.
Set Up: Lie face down on the floor. Get into a forearm plank position with your weight distributed between your toes and forearms.
Elbow Placement: Keep your elbows directly under your shoulders to avoid unnecessary strain.
Neutral Spine: Engage your core and avoid sagging or raising your hips—your body should form a straight line.
Hold Until You Lose Form: Time yourself and stop as soon as your hips start to sag or lift.
🎯 Pro tip: If you can’t hold a perfect plank for at least 30 seconds, modify by dropping to your knees.
📌 Programming tip: If you can hold a perfect plank for more than a minute, challenge yourself by adding weight (ex: a plate on your back).
Final Thoughts
A strong core isn’t just about abs—it’s about efficiency, power, and endurance.
Want a structured strength plan that actually improves your performance? My coaching program includes outdoor-specific strength training designed for runners, hikers, and endurance athletes.
