CORE Workout For RUNNERS (30 Minutes Follow Along)
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- Опубликовано: 28 сен 2024
- 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.
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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
Thanks!
YOU LEGEND
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%!!!
how many doorbel ring are there?
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!
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 😂
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
Added to the watch later list ☑️
CMONNN COLEEE
🤙🏼🤙🏼🤙🏼
CMON COOAALLLLLLEEEEE!!!!
CMON COLE
no way i got a heart from jamie keirs favourite running youtuber
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!
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
Awesome. I've been looking forward to this one since you mentioned it a while back. Thanks!
Same! Been searching RUclips for it endlessly. Thanks, Ben!
No problem, enjoy the burn 🔥
Thanks Ben! I've been doing your routine twice a week since you published the vid, hopefullly it will help getting a PB at the Amsterdam marathon 😊 please make other routine vids! Ps: each time I wonder what was that parcel about 😂
And? Did it helped you?
@@michelmooij8842 unfortunately for me I got sick few days before the race. I still ran but I found myself completely empty at km34 and from there it was just painful. Crossed the line in 3h00m7sec, 14 seconds better than my PB but very far from my objective (2h54). Not sure how much this routine helped but it increased my confidence pre race at least :)
@@bastienpirson6021 Congratulations on your new personal best. It must be frustrating to finish just a few seconds above the 3-hour mark. But I'm sure you'll break this barrier in the future, considering your condition before the race!
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🤞🤞
Cheers Ben, just started doing this as I seem to have plateaued in my efforts of late (never incorporated strength) - aiming to improve on my 67mins for the Cabbage Patch next month 🙂
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.
Ben please add a routine for avoiding shin pains. Thank you mate
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
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 :)
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 💪🏻😫
Bro, I love how real you kept this. You could easily have edited it to give your self 4/5 minutes between each set make your form look perfect throughout but you gave it to us real. Great timing for me after just finishing the 496 challenge in July I identified how poor my core strength is and S&C in general so I’m definitely implementing this into my weekly routine 🫡
What is then496 challenge?
@@casvanbecelaere6454 the 496 challenge is where you run as far as the date is for a whole month. So in the 1st you run 1k on the 2nd you run 2k on the 3rd you run 3k and so on. The accumulation of Kilometres means you run 496 km in a 31 day month. It’s a very challenging task the last 7 days the Km really ramps up. I went from 50 k being my biggest ever week to running 140/190 k weeks back to back
This was BRUTAL! Thank you! looking forward for other routines!
Great video Ben, doing it the past 6 weeks and really see rhe difference in my strength . Thank you very 🏃♀️much.
Fantastic workout. I am a 60 year old lifelong runner. I am definitely going to fit these exercises into my training programme. How many times a week do you recommend?
Thank you for sharing. Will try adding it to the plan! Would love to see more of your strength or stretching routines.
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!
Thank you, hope you do one video for strength training also for us to follow along 👍🏼
Did this one last night. Definitely will add this to my weekly routine.
This really hurts no joke! Started 'attempting' it once a week in my mobility playlist. Thank you
You can do it!
@@BenIsRunning thank you. today i attempted again. at some point i used bad words for you, sorry for that 😅😅i realized also you arranged home delivery to have some rest in the middle. 🤣🤣
Looks tough, can't wait to give it a go 👍
Good luck
Was tough 😅 will definitely be a regular addition to my S&C 👍
This is torture and I heavily appreciate it, thanks for sharing this, Ben
I used a resistance band with the hip exercises. Gave that extra burn
Saving this to my running conditioning saved vids thanks!
i love this routine. been doing it for a while. keep up the good work !
Thank you sir that was hell of an workout
definitely a hard workout but it was really good - going to do it again soon
I realize this video is 5 months old, but I just did followed along for the first time yesterday. Today. I. Am. Very. Sore. Thanks, Ben. I’ll be adding this to my weekly routine.
Can’t wait for the upcoming Kenya videos!
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
Ben, thanks for helping runners.
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.
Great workout. Thank you.
It's absolutely pretty good work out keep it going on💪
Thanks a lot
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!
Nice footage! thanks for this contribution!
Thanks Ben. Please post some more of your strength and conditioning sessions!!
Awesome exercise...
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😊❤🙏
Fantastic workout ! Thank you so much for sharing.. ( I can't get up off the mat 😅)
Corr blimey Ben - did this last night and my core is burning this morning 🤣
Its no easy workout thats for sure!
Thanks Ben, that was a great workout 🦾
I love your strength workout for runners video and this one is also great! I am glad I found your channel!
#benisstruggling :D Thanks for sharing! Tough work-out. I'll definitely feel this one tomorrow!
That should do it! Nice one Ben
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 have IT Band issues and the final hip strength exercises are a great addition to the core exercise. One stop if you will XD
Been lacking motivation with core stuff. Thanks!
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.
do you already have a video where in you reviewed the recovery aspect of coros pace 2, features related to hrv, training readiness, etc? this workout is superb! 🔥
I haven’t no, when I reviewed the watch these features weren’t available but great additions!
Ben your videos are very helpful! Nice water bottle you have there which brand is it and where can I find it?
Thank you, its by OTE
@@BenIsRunning thanks 🙏 keep the good videos
Nice timer for routines exercise.. Love it
Bloody hard graft Ben but will stick with it,many thanks
Good workout, thanks for sharing. I’ve survived it.
Great Workout pls more from your Routine 🎉
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 👍🏻
Definitely would like to see more like this
This is being so helpful! Thank you so much for sharing this workout session!
Welcome finneas 🤪
Thanks!
Awosome video. I am watching it 3x per week atvthe gym. Btw, could you please share the link for the full workout?
Good video, these exercises are much easier to do when there's someone suffering along side you lol.
Hey 👋🏻 when you were in Kenya did you learn any other workouts? Ie strength workouts for legs or arms? If so I would appreciate if you could make a video showing those!
ohh .. lover Safe Coffee machine in the back ground
:)
Thanks so much for sharing Ben !
How can I add it to my runs ?
Is there a specific day ?
Thanks.
Hi Ben, what about the 45 minutes video? I can’t find it in the description
That thumb nail picture looks like a scene out of midnight express 🤣
Thanks very much for this very useful video. Would be even better with chapters for each of the workout to improve its usage 😉
Thanks Ben - done the workout multiple times now and enjoying it! Enjoy the many views I will be giving it haha 😂
love this video! Really appreciate your humble approach, makes me push that little extra second! Also really like that you yourself are not the typical muscleman just showing off your abs and wealthy studio, but rather do the workout in a small kitchen with your shirt on...
on that note, I must say your thumbnail for the video (where you show off your abs) does NOTHING good for you, just makes you seem as lame as all the rest showers off here on y-tube... plus, for next time in editing, please make the clock a bit louder, so that it is clearer when the breaks start /end. the buzzer is so low as is...
other than that, brilliant and much appreciated video and workout! I truly feel the pain and will come back for more! (as long as you keep your shirt on)
Buongiorno Ben, sono un runner amatoriale di 53 anni che da soli 2 anni ho iniziato a correre... Volevo chiedere una qualche scheda dove posso trovare gli esercizi base per rinforzare il core, gambe, più mobilità e flessibilità ... Non ho attrezzi e li posso eseguire soltanto in casa... Se hai qualche suggerimento di quali esercizi svolgere e quante serie fare... proprio per un principiante... Ti ringrazio tanto in anticipo... Rimango a disposizione per qualsiasi chiarimento...
Thank you for a good training!
Top video. Many thanks 🙏🏾 🔥
I’ve seen this video somewhere 🤔😜..great job bro 💪🏻
P.S. you forgot to say “losing up” 😂😂
10 Minutes In: Ok this isn't so bad
20 Minutes In: Oh god I'm dying.
Thank you very much Ben (: ❤
Welcome! Enjoy the pain :)
Tough going !!! 💪
Will try once a week
Great workout!
Keeping coming back to this!
Thanks
My 5k time finish from 26m30s to 25m30s after i training with this workout in 1 month, thank you Ben.
Hey man, love all ur content. Cant manage to find the full video though?? ☹️
Thanks a lot for this video 🏆 training for a PB 10k this will help 👍
Nice
I noticed how weak I am. Thanks. ✅
Perfect video!!! It helped me a lot to find proper core exercises. Please do more videos like this one! :)
does it strengthen BOTH abs and back or only abs?
Hard work!!!!!
Pretty sure once I’m able to do this workout complete 100% I’ll be a 2:10 marathoner 😂
Great Video
Hello, can someone help me list down the exercises on the video? I tried repeating the video a few times, but I cannot identify all of the forms/exercises that was done. Thank you
Hi, ty for the workout video. Off topic, want to check does run volume or faster intervals have more effect on your overall improvement in pacing? Which should i concentrate more to increase my overall pacing