2 Most Functional Core Exercises for Hybrid Athletes to Improve Running

It does not hurt to have visible abs but a strong core isn’t just about aesthetics—it’s the foundation for better running mechanics, improved efficiency, and injury prevention.

However, only a handful of people train it properly. You might hear discussions about deep core muscles and their importance, but what does that really entail? Essentially, a stable and functional core helps you maintain posture, transfer force effectively, and minimize energy loss. Think of it as the chassis of a car that links the wheels to the power source; if the chassis is unstable or misaligned, no matter how powerful the engine is, you won't get much performance before losing control of the vehicle.

Here are the two most effective core exercises to boost your running performance, enhance stability, and make you a more efficient hybrid athlete.

1. Dead Bug with Swiss Ball – A Core Stability Game Changer

The dead bug exercise is one of the most effective ways to train core control and coordination, both of which are crucial for running efficiency. By adding a Swiss ball between your arms and legs, you increase the challenge by forcing your core to stay engaged throughout the movement.

Why It Works for Runners

✅ Improves Core Stability – Strengthens the deep core muscles (yes the buzz word; it means the ones keeping spine stable), including the transverse abdominis, which plays a key role in keeping your torso stable while running.

✅ Enhances Coordination – The movement pattern mimics the opposite-arm, opposite-leg mechanics of running.

✅ Improves positional awareness – Strengthens the ability and feeling of maintaining a neutral spine, preventing excessive twisting or rotation while running.

How to Do It

1. Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees.

2. Hold a Swiss ball between your arms and legs, pressing it gently to create core tension.

3. Slowly lower one arm and the opposite leg toward the floor while keeping the ball in place.

4. Return to the starting position and switch sides.

5. Keep your lower back pressed into the ground throughout the movement.

💡 Pro Tip: The harder you squeeze the Swiss ball, the more core engagement you’ll create.

2. Stir the Pot – The Ultimate Anti-Rotation Core Exercise

Running involves more than just forward motion—your core needs to stabilize against excessive movement in various planes to keep an efficient stride. This is why Stir the Pot is one of my preferred exercises, whether it's for an F1 driver, an MMA fighter, or a hybrid athlete. It tests core stability in every direction, making it one of the most functional core exercises for hybrid athletes.

Why It Works for Runners

✅ Strengthens Anti-Rotational Stability – Helps prevent excessive torso twisting while running, leading to better efficiency.

✅ Improves Postural Endurance – Strengthens muscles that help maintain upright posture even during long-distance running.

✅ Engages Deep Core Muscles – Trains the obliques, transverse abdominis, and spinal stabilizers without overloading the lower back.

How to Do It

1. Get into a plank position with your forearms on a Swiss ball.

2. Keep your core braced and body in a straight line.

3. Move your forearms in a slow, controlled circular motion.

4. Perform 10 circles clockwise, then 10 counterclockwise.

5. Keep your hips stable—the goal is to minimize unnecessary movement.

💡 Pro Tip: The bigger the circles, the harder the movement. Start small and gradually increase the range of motion as you get stronger.

How to Incorporate These Exercises into Your Training

To achieve optimal results, incorporate both exercises 3–4 times a week following your strength or endurance workouts. Additionally, performing them in low volumes (1-2 x 50% of what feels maximal) is a great addition to your warm-ups.

Sample Core Routine for Runners

1. Dead Bug with Swiss Ball – 3 sets of 8–12 reps per side

2. Stir the Pot – 3 sets of 10 circles in each direction

3. Bonus: Add planks, Copenhagen side planks, and hanging leg raises for a complete core routine

Final Thoughts

If you’re serious about improving your running efficiency, reducing injuries, and becoming a stronger hybrid athlete, core training should be a non-negotiable part of your routine.

Start incorporating these two essential core exercises into your training and see the difference in your stability, endurance, and running form.