The Essential

CORE GUIDE for Runners

5 proven exercises every runner needs to improve stability, efficiency, and injury resistance—designed by Dr. Bonnie Wilder.

The Essential

CORE GUIDE for Runners

5 proven exercises every runner needs to improve stability, efficiency, and injury resistance—designed by

Dr. Bonnie Wilder.

WHO IS THIS GUIDE FOR?

This guide is for you if:

You’re a runner dealing with recurring aches, tight hips, or back discomfort

You know strength work matters, but want exercises that actually translate to running

You want better running form and efficiency—not just more mileage

MEET YOUR COACH

Bonnie Wilder, DPT, PT

Physical Therapist • Run Coach • Strength Coach

With over a decade of competitive running experience, a Doctorate in Physical Therapy, and multiple World Major marathons completed, Bonnie understands what it takes to recover, perform, and thrive long-term.

Her mission is simple:
help runners move better, train smarter, and stay active — pain-free.

WHAT YOU WILL LEARN IN THIS GUIDE

Inside the Free Guide, You’ll Learn:

> Side Plank Dips – Build lateral core strength and glute stability to prevent hip drop and inefficient gait

> Bird Dog – Improve balance, coordination, and deep core control for smoother strides

> Single Leg V-Ups – Develop running-specific core strength and correct muscular imbalances

> Dead Bug – Reinforce spinal stability and posture while reducing overuse injuries

> Supermans – Strengthen the posterior chain to support posture and protect the lower back

Each exercise includes:

> Clear step-by-step instructions

> Why it matters specifically for runners

> Dr. Wilder’s professional insight

> A progression challenge to level up when you’re ready

WHAT YOU WILL LEARN IN THIS GUIDE

Inside the Free Guide, You’ll Learn:

> Side Plank Dips – Build lateral core strength and glute stability to prevent hip drop and inefficient gait

> Bird Dog – Improve balance, coordination, and deep core control for smoother strides

> Single Leg V-Ups – Develop running-specific core strength and correct muscular imbalances

> Dead Bug – Reinforce spinal stability and posture while reducing overuse injuries

> Supermans – Strengthen the posterior chain to support posture and protect the lower back

Each exercise includes:

> Clear step-by-step instructions

> Why it matters specifically for runners

> Dr. Wilder’s professional insight

> A progression challenge to level up when you’re ready

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