CORE Workout For RUNNERS (30 Minutes Follow Along)
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- เผยแพร่เมื่อ 1 ส.ค. 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
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%!!!
Added to the watch later list ☑️
CMONNN COLEEE
🤙🏼🤙🏼🤙🏼
CMON COOAALLLLLLEEEEE!!!!
CMON COLE
no way i got a heart from jamie keirs favourite running youtuber
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!
This was BRUTAL! Thank you! looking forward for other routines!
I loved this video, and the casual one take style - felt like we were really in it together 🤜🤛
Thanks ben, been looking for another decent core routine to include and this fits the bill!
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.
Awesome follow along video Ben, many thanks.
Great video! Would love more of these follow along vids
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
I got some new ideas from this one! Great stuff, Ben! Keep pushing!
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!
This is exactly what I was looking for,thank you!
Thanks Ben. Please post some more of your strength and conditioning sessions!!
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.
Ben, thank you for this. Of all the TH-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
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.
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!!
Great follow-along video! Would love to see for your other workouts as well!
Thanks very well made and useful. Ill give this a good go next week
Did this one last night. Definitely will add this to my weekly routine.
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 :)
Thanks, Ben. What a great workout.
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
Love this video Ben you should do more !!
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
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 love this routine. been doing it for a while. keep up the good work !
I enjoyed your routine! Thanks 😊
Thanks Ben, that was a great workout 🦾
Love this video.Thank you!
Thank you Ben, I've improved a lot
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🤞🤞
Really really good. Definitely would enjoy a gym version too!
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!
Absolutely brilliant video Ben. Brutal but brilliant. Thank you. 🥵
Great video Ben, doing it the past 6 weeks and really see rhe difference in my strength . Thank you very 🏃♀️much.
Just did this on the spur of the momnent and it's shown me that I really need to work on both my core AND single leg strength! What a great video!! I'll certainly be coming back to this one regularly. Any chance you might be able to share your go to stretching routine with us?
absolutely great! Thanks for sharing this!
can't wait to see the lower body strength workout, open youtube everyday to see if the new workout upload, cheers.
Follow along workout 🤩
Thank you for making this video.
Run to inspire! Cheers Ben
No problem, enjoy!
I was a sweaty mess after that. Great workout. Cheers! 💪🏻👍🏻
Really good thing. Many thanks for showing us and greetings from Switzerland 🇨🇭
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
Ben, I for one find this is really really useful, brilliant content and entirely helpful for all the running community, big thanks
Welcome gino 🙌🏻
Exactly what i need right now!
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 :)
Great video! Im using this as my core rutine, one or two days a week. I feel like a kenian athlete!
Awesome. I've been looking forward to this one since you mentioned it a while back. Thanks!
Same! Been searching TH-cam for it endlessly. Thanks, Ben!
No problem, enjoy the burn 🔥
Great content! Thanks for this.. will be adding this to my weekly schedule
Welcome, enjoy!
Thank you for a good training!
Excellent 👌 workout ! My 2nd session already ! Could you prepare more content like that? 🙏💜
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
Might want to throw in an ab roller/corewheelz. Absolutely brilliant tools for strengthening the core.
Definitely would like to see more like this
Saving this to my running conditioning saved vids thanks!
Thanks Ben, great workout 😱
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
Thanks for this great video. It helps me in the moment very much.
Aaaaaaahhhhhh the 🔥 great workout, thanks for posting this👍🏻
Amazing workout! thanks so much, Ben
Really really good idee
This video directly go to my training program 👍🏻
Thanks Ben! Some of that got really tough!
Nice footage! thanks for this contribution!
Love you Ben! Thanks for everything to produce to help the running community improve and feel like the impossible, is possible
I appreciate that!
Thanks so much for the workout Ben! Was pretty tough with tired legs..couldnt imagine trying the full 45min today. But will try it another day, maybe with less tired legs 😂
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!’
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.
this series is 🔥🔥🔥
Love this! Thanks so much. I shall def be doing this and follow your routing. Cheers :o)
Ben, thanks for helping runners.
Been wanting to see this ! - do you show the full 45 min session anywhere ?
Can’t wait for the upcoming Kenya videos!
Even if one is not a runner, these exercises do wonders for ab aesthetics!
Love that Ben, tbh I'll probably need you to remind me to do this regularly on your future videos! 🤣
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!
Cool..good for my marathon training plan..thnks buddy
Great video, did some of those exercises along with you. Thanks for some new ideas. I've bookmarked this video.
Nice one!
This is madness. I love it! Please do the lower legs!!!
I’ll get onto that 🤪
Thank you Ben 😊
thank you so much! this is really an amazing core workout! uffff I feel it
Thanks Ben. It wasn't easy but I got through it. Hopefully I can be consistent and do this at least 2 times a week.
Thank you ben, first time following along, phew that was a lot. looking forward to improvement
Thank you so much for the core video tutorials, I follow them twice a week and am really looking forward to the video tutorials related to lower body strength, I open youtube every day to see if they are updated, thanks!
Thanks Ben. I found this workout pretty though especially after a though 10k race the night before. Something that I will try to add to my weekly cycle as I have been neglecting my S&C for the past 12 months. I would like to see more like this. Maybe upper body and legs
Been lacking motivation with core stuff. Thanks!
Top video. Many thanks 🙏🏾 🔥
It's absolutely pretty good work out keep it going on💪
nice workout, Thanks ben.
That should do it! Nice one Ben
Looks tough, can't wait to give it a go 👍
Good luck
Was tough 😅 will definitely be a regular addition to my S&C 👍
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 💪🏻😫
This is brutal mate! I will add it to my routine. probably.
Once a week, game changer I’m telling you
ahah same here
I am scared to even watch this but I will incorporate it into my routine starting today, good luck to me lol
Thank you for this video 😇
How did i not notice the chill elevator music until the end! 😂
This routine is brutal. Just what I need. Hopefully I'll get use to it.
Thanks for sharing!
This type of workout is my cup of tea