CORE Workout For RUNNERS (30 Minutes Follow Along)
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- Опубліковано 1 сер 2023
- In today's video I share my current 30 minute core routine that i picked up when training in Kenyan earlier this year. Typically these workouts would be slightly longer in duration and include a variety of planks, crunches, bridges and hip strengthening exercises designed to build a strong core for long distance marathon runners. If you enjoyed todays video please leave a like and consider subscribing for more.
ASPIRE TO RUN, RUN TO INSPIRE
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0:58 Plank
2:45 Side plank
3:52 Side plank
5:09 Back plank
6:27 Plank dive
7:38 Plank dive
8:56 Russian twist
10:10 Air cycling
11:25 Row crunches
12:42 Row crunch single leg
14:06 Side to side
15:15 Hollow body
16:30 Bridges
17:40 Single leg bridge
18:50 Single leg bridge
20:09 Leg kicks
21:27 Leg lowers
22:41 Leg circles
24:03 Clam shell
25:16 Leg lift
26:40 Leg lift hold
27:36 Clam shell
28:56 Leg lift
30:11 Leg lift hold
thanks
MVP
THANK you bro
Ok runners, here we go:
- Planks -
Regular plank
Side planks left
Side planks right
Back plank on elbows
Plank dives (arms up and under during side planks) left
Plank dives (arms up and under during side planks) right
- Crunches -
Russian twists (hollow body posture / crunch, touch ground on both sides)
Air cycling / air kicks (hollow body posture / crunch)
Leg row crunches (both legs)
Leg row crunches (single legs)
Legs side to side, arms side to side
Hollow body hold (stretch legs as far as possible, increase difficulty by stretching arms over head)
- Bridges -
Glute bridges (up and down, concentrate on pushing heels into ground)
Single leg glute bridges left
Single leg glute brides right
Leg kicks
Leg raises (both legs, place hands under butt)
Leg circles (follow U-shape, place hands under butt)
- Hip strength -
Clamps left
Leg side raise left
Leg side hold left
Repeat for right side
Thanks Ben, good routine!
This is awesome. Taking screen grab. Thx!
One of the best things about this video is your honesty. It's hard, and even you have to stop AND showing those moments (incl the doorbell interruption) are what make it real for me and help me the most. I often see videos were those moments are edited out, and for me those edits makes consistency unattainable and unsustainable. Thank you! This ones a keeper.
i feel the same
I agree
Agreed! No fake content.
100%!!!
Must be my hundredth time watching this. Thanks for not putting ads in the middle of the workout. Don’t worry. I watch them at the end.
My next marathon is in 2 weeks and I’ve been doing this once a week.
How did it go?
We gotta know how it went
I'm not a runner but my husband is and loves your channel. He watched this yesterday and suggested it to me, knowing I have been looking for a true functional core routine. Easy to say this is it! It's not easy by any means but is still very doable. Thank you and I dread the soreness tomorrow!
Ah awesome! Tomorrow won’t be too bad it’s the day after I really feel it 😂
@@BenIsRunning Here I have been doing this twice a week for the past 8 months and I've started running! Thanks for the motivation to get into this great sport!
This is exactly the routine I need. Thanks for filming this. The on-screen timer makes this ideal. I'll be rewatching this every time I do it which will be on the regular!
Ben, I for one find this is really really useful, brilliant content and entirely helpful for all the running community, big thanks
Welcome gino 🙌🏻
Added to the watch later list ☑️
CMONNN COLEEE
🤙🏼🤙🏼🤙🏼
CMON COOAALLLLLLEEEEE!!!!
CMON COLE
no way i got a heart from jamie keirs favourite running youtuber
This was BRUTAL! Thank you! looking forward for other routines!
This workout is my go to workout on rest/strength days
Love you Ben! Thanks for everything to produce to help the running community improve and feel like the impossible, is possible
I appreciate that!
Great video Ben, doing it the past 6 weeks and really see rhe difference in my strength . Thank you very 🏃♀️much.
Hey Ben, thanks so much for sharing this workout! I'm currently training for Melbourne Mara in October and will be incorporating this into my weekly training for sure 👌🏼 Keep up the great work mate, loving the content!!
Follow along workout 🤩
Thank you for making this video.
Run to inspire! Cheers Ben
No problem, enjoy!
Thanks so much for sharing this Ben I always love and find it so helpful to see different core, strength, recovery routines. Please continue to share
I will do :) hope you enjoy the workout
i love this routine. been doing it for a while. keep up the good work !
Great video Ben!! Thanks so much for sharing!! Waiting for more videos like this🤩🏃🏼
I love your strength workout for runners video and this one is also great! I am glad I found your channel!
Thanks so much for this, finally got round to giving it a go last night and while it was tough I was pleased to get all the way through. And helpful to see you had your moments of struggling with jt, too.
Brilliant video, Ben, thanks a lot! Followed along at least a dozen of times already. The strength and conditioning workout follow along you mentioned would be so useful as well - hope you get around to making it🤞🤞
This is exactly what I was looking for,thank you!
Thanks so much for sharing Ben!
Thank you for sharing. Will try adding it to the plan! Would love to see more of your strength or stretching routines.
Really good thing. Many thanks for showing us and greetings from Switzerland 🇨🇭
Thanks for this great video. It helps me in the moment very much.
Love this video.Thank you!
Thanks a lot
i love this video ben thank you for a guy who is nervous about going to the gym this is perfect for a home workout and amazing to do an leg rest day
Awesome follow along video Ben, many thanks.
Ben, thank you for this. Of all the UA-cam workout routines this is the one that is most achievable for me to do at home. Would love to see other routines that can be done at home with no equipment or just dumbbells, kettlebells and resistance bands
absolutely great! Thanks for sharing this!
Even if one is not a runner, these exercises do wonders for ab aesthetics!
Amazing workout! thanks so much, Ben
Thanks ben, been looking for another decent core routine to include and this fits the bill!
Thanks, Ben. What a great workout.
Agree with other posts, a real workout video. I subscribed and
look forward to watching more. Please don’t change your presentation, keep it real.
Nice footage! thanks for this contribution!
Thanks very well made and useful. Ill give this a good go next week
Thank you Ben, I've improved a lot
Excellent video, Ben. Very useful excercises. Inspiring to see your journey. I hope to improve as well, but most importantly stay injury free. Kenya knows what to do when it comes to running!
Amazing video appreciate your time in doing this , i need to work on my core for my next marathon and this follow along will defnitley hwlp me oush through
Ill aim for at least twice a week
Thank you and keep it up😊❤🙏
I got some new ideas from this one! Great stuff, Ben! Keep pushing!
thank you for this workout, Ben! It's great, I keep coming back to it :)
thank you so much! this is really an amazing core workout! uffff I feel it
Great content! Thanks for this.. will be adding this to my weekly schedule
Welcome, enjoy!
Great video! Would love more of these follow along vids
Hi, Ben. Thank you for this video. I definitlly add this wrokout to my core routine. I hope that in the future you will publish also some other workouts to be better runner, is so inspiring and motivating.
Ben, thanks for helping runners.
Love this video Ben you should do more !!
I loved this video, and the casual one take style - felt like we were really in it together 🤜🤛
I enjoyed your routine! Thanks 😊
Awesome. I've been looking forward to this one since you mentioned it a while back. Thanks!
Same! Been searching UA-cam for it endlessly. Thanks, Ben!
No problem, enjoy the burn 🔥
Saving this to my running conditioning saved vids thanks!
감사합니다. 열심히 따라하겠습니다. 러닝을 위한 코어 운동 알려주셔서 감사합니다.❤❤
This video came around at the prefect time, Just started running around 5 months ago, really getting into a groove, Ran over 100 miles in the year thus far, but the other day I went on a run and my core as GONE!!!! First time ever having this feeling, I was so tired during the run luckily it as a recovery run so speed and time wasn't the goal, but yeah Ill be doing this 2 times a week to start for sure!! Thank you
Exactly what i need right now!
Thanks Ben. Please post some more of your strength and conditioning sessions!!
Day 20 of doing this workout. Results: A have memorised this video word for word
Amazing! Do you speak along every time he does? 😂
@@ohwell5747 i actually do 😂
Did this one last night. Definitely will add this to my weekly routine.
Great and useful content, Ben! Will start to do (some of) this, and looking forward to see footage of your next trip to Iten.
Greetings from Finland
Absolutely brilliant video Ben. Brutal but brilliant. Thank you. 🥵
even though didn’t have the strength for a few exercises but this is such a great vid - really accessible and easily doable once a week. Would love one for strength and conditioning legs in a similar style - a post run stretch vid would be amazing too
Thanks Ben, that was a great workout 🦾
I’ve been doing this once a week since you posted it. I wouldn’t say it’s become fun… but it’s definitely got a bit easier as each week passes! And I can feel the muscles in my core are stronger as a result.
how has it helped you now?
Awesome workout. Just long enough to squeeze into my work dinner break. Thanks
Ben, you are great. 👍
Top video. Many thanks 🙏🏾 🔥
Great follow-along video! Would love to see for your other workouts as well!
Really really good idee
This video directly go to my training program 👍🏻
Thank you for a good training!
I've been doing this a few times now. Thanks for bringing this workout to us.
Great job!
Thanks for this 👍🏻 been running ultras for a few years and this is definitely the best core/ hip workout. I’ll be doing this 3 times a week 💪🏻😫
Definitely would like to see more like this
Thanks Ben, great workout 😱
Thanks Ben! Some of that got really tough!
It's absolutely pretty good work out keep it going on💪
Cool..good for my marathon training plan..thnks buddy
Great exercises - many thanks Ben 👍👍
Glad you like them!
Thank you Ben 😊
Aaaaaaahhhhhh the 🔥 great workout, thanks for posting this👍🏻
Great exercises, was looking something like that 💪
Can’t wait for the upcoming Kenya videos!
Great workout!
Amazing workout! Thank you! Waiting the one for the legs 😉
Just came back from Iten , high altitude training center! Indeed the core session there is on fire ! Can't wait to go back ! Please do as well a video with lower legs :)
Really really good. Definitely would enjoy a gym version too!
Great video! Im using this as my core rutine, one or two days a week. I feel like a kenian athlete!
Love it, thanks you
This type of workout is my cup of tea
I’ve had a go at the 45 minute video and had thought about condensing it to reduce the brutality, so this is perfect. Thank you!
Maybe in future though be sure to wear a drill sergeants hat and shout ‘NEXT EXERCISE!’
Woohoo! Thanks for posting the video Ben. Looking forward to do this once a week. Would love to see your lower legs routine.
These look brutal!
Will get this filmed soon :)
Awesome exercise...
can't wait to see the lower body strength workout, open youtube everyday to see if the new workout upload, cheers.
Been lacking motivation with core stuff. Thanks!
I usually do around 5 - 10 minutes of core at the end of a strength training workout so I look forward to finding out how much pain I'm going to be in after this 30 minute session.
nice workout, Thanks ben.
Might want to throw in an ab roller/corewheelz. Absolutely brilliant tools for strengthening the core.
Thanks!
Thank you, hope you do one video for strength training also for us to follow along 👍🏼
Excellent 👌 workout ! My 2nd session already ! Could you prepare more content like that? 🙏💜