10-MINUTE CORE WORKOUT FOR RUNNERS✔
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- Опубликовано: 25 июл 2024
- This is a 10-minute core workout for runners! Try this full follow along workout video to improve your running performance and reduce the chances of getting a running injury!
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The core is the foundation of the human body. Yet, what is defined as the core? Well. it's basically your ab, low/mid back, and hip muscles.
That's a lot of muscles!
Now, when you see a runner that is fatigued they begin to lose their running form. Strength training allows a runner's muscles to last longer against the fatigue. Which lead to:
Better running posture = Better running performance
&
Better running posture = Reduced running injuries
That's a win win scenario!
Now you see why a strong core is essential for a runner, and the only way a runner will achieve a stronger core is through strength training!
That doesn't mean you need some fancy weights or a fully equipped gym. This 10-minute core workout for runner is designed to be done at home and with absolutely no equipment!
That's right! All you need is an open space and YOU!
This core workout for runners is set up in a HIIT (high intensity interval training) style. It's broken down into 10 exercises. Each core exercise is performed for 45 seconds followed by a 15 second break before jumping into the next core exercise for runners.
Here is a list of the 10 exercises you'll find in this video:
1) Floor Crunch
2) Up/Down Butterfly Kicks
3) Bicycle Crunch
4) Crunch Row
5) Hip Bridge
6) Side Plank Knee Raise (Right Side)
7) Back Extensions
8) Side Plank Knee Raise (Left Side)
9) Mountain Climbers
10) Plank
This is a runners workout that will target all of the core muscles a runner needs to be a BETTER runner!
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CREDITS
Music: RUclips Music Library 
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I'm running in much better posture and more speed ever since I found your channel!
Great advice!!
+Dana Makkawi Thank you! I'm glad I could be helpful to your running journey and goals😆😀
Fantastic
Oh man. That was really hard. A lot harder than I was expecting. Thanks for posting this!
+Shawn Tydlaska You're welcome😁
Great work out 👌👌👌 be good if you could add a indication noise like a bell or something to tell you when to stop so we don't have to keep looking at the scree and the name of the next exercise In the rest screen. But good video thanks
Agreed! Perfect workout but wish there was an indication or voice over to tell us when to stop & start
Yes, we need this please!
I added Mario Cart sounds to my 7 min core video haha:p
Yes please, add narration instead of just visual titles, because I can't always see the screen from the mat. Thank you. Great short workout, Hector.
I do this everyday now and not only is it helpful but like its also so fun and rewarding once you finish - don't get me wrong, it is amazingly challenging but after doing it for 2 or 3 days I can already see such a change in my strength and running. I will now do this everyday so thank you so much 😊
Really effective workout.. I've been doing this for a week now, and my running speed has improved tremendously
Loved your workout!! Only wish you had a vocal cue so I'd know when to stop
+Paula hassell-gopaul Glad you enjoyed the workout.
All of the newest workout videos include cues for when to start and stop.
Check these out:
7 Min Advanced Core Workout
ruclips.net/video/d_flSqUqolY/видео.html
10 Min Beginner Core Workout
ruclips.net/video/YxG1BovKBYo/видео.html
Every week I'm releasing new workout videos ranging from muscle specific, plyometric or core workouts. Stay tuned and thanks for watching😁
Thanks for this bud great video. Been running for 4 years and always neglected this now in lock down decided to try incorporate this weekly.
Hey Aztec, I'm a beginner runner who started running two months ago. I followed this and your weight tratining routine for runners because I have really weak core and other muscles. I ran a half marathon today with no particular pain and it's all thanks to you. Your videos really worked.
Glad I could help out in your journey😊 Keep it up my friend💪
Just made a video my own 7 min core that I've been doing for years, quarentine is a great time to check it out!
This is legit the best ab workout for runners!
Thanks for this information, this is what I was looking for
This deserves more exposure. A great workout routine!
I love this video so much
My god this was monstrous! Thank you so much, liked and subscribed!
Thx, that really helped me!
Thank you 💗!! Great core workout 💪🏻☺️
Thank you so much! I havent been able to run cause I broke my arm, so this was great! I made it a little harder by lifting up my head on some of them
Thanks to this video I'll be able to break 2 in the 8 this year, Thank you
Awesome video and workout!
That was awesome workout..thanks by the way👍👍
Hello. Saw your video for the first time. But i must say. You've made a really amazing video. Real time exercises, inclusion of rest in between, motivation tags in between.
All this enables to do the exercises in real time. Amazing content. Keep it up. Thanks for the video.
Wow okay I loved so many things about this. First, I appreciate that it doesn't repeat moves, because that tends to make it feel longer. And I loooove that the encouragement is written rather then spoken. I hate workout videos where the person is talking the whole time because then I can't focus or enjoy the music. This was a great 10 minute routine. I agree with other commenters that a ding at the end of each exercise might be nice, but I didn't find it necessary because I am a clock watcher anyway. 10/10 would workout again.
This is an awesome video thank you for posting !
I'm glad you enjoyed it😁
Thank you for that nice workout
Thanks. Really helpful
Definitely using this
Thanks a lot. This is very useful
Excellent! Hotel room AB workout.😊👏🏽
This is great, my 'go to' core workout routine. I like the way you just get straight into it without all the waffle you find on some other videos. As others have said, some cues - a bell or countdown or something - would be good. Difficult to keep an eye on the telly while you're sprawled on the floor, although I'm using the music as a cue. Like your other vids, too. Great stuff. Many thanks for your time and effort. Much appreciated.
+Richard Pearce Thank you! I'm always trying to make my videos better, so I appreciate the feedback. My latest core video has all that good stuff included. It's an easier routine. Yet, I'm working on making a tougher version as well to give you more variety. Keep it up😁
Omg this is amazing!
😁🤙
Killer workout!!
+Liam Rangel 😎✌
Cant even laughed during performing those exercises.😊😊You look so serious 😊
Had to put on the gameface😎👌
Just found this really easy to follow, but feels like a good workout. could you do a similar real time glute med workout plz? X
These timed HIIT excercises are great, thank you for posting them. I can feel my papas and the rest of my and getting stronger. I'm used to using the music as time cue, like on the 5 minute core. Any way you can add cues to this one? Thanks again!
+Karen Mcintosh You're welcome! I'm glad you enjoyed the workouts😆 I'll have to make a new video with newer cues, but the good thing is that I'm working on more like this one. Each one I'm trying new things to make it better for you. The cues are definitely helpful👌
Insane core workout. Thanks. Those crunch rows really tests you early on 😅
I’m running cross country this year and we have to do a core workout ever few days, this works great!!!
Awesome😁 I wish you an awesome season once it starts👌
Amazing
Great workout Hector, really appreciate it. But with that said those "crunch rows" are killer. Keep up the great work.
+SND McC Thank you and YES...They are intense 😅😥 Glad you enjoyed the video! I'm working on cranking out a few more video like this one. I'll keep you posted😆
Very good workout AZTEC.
+Ronald Timothy Thank you😁
Lke it. I use this vid regularly 5-7 days a week. Thanks.
Love your workouts!! With the covid-19 lockdowns, could you provide an alternative to running cardio workout? Thanks so much!!
Love this man!! Curious though do you do this before workout or post run?
feeling myself getting better at these every time! Thanks for this. Still struggling to lift my knee on the side planks though!
Best workout, so painful! ❤
💪😁👌
This is my goto video for core workouts. Really wish you would re-do this same workout with some chimes or something. It's kinda hard to be looking at the screen.
Third exercise in mid abs started to cramp. I have some work to do get through these. ;)
I've been doing this for a few months now and it still kills me🥵👌
Awesome workout and hilarious shot at the end :)
+ScaleReality Glad you enjoyed it😆
This is gonna go to my playlist now cheers mate for uploading this
Glad you enjoyed it👌😄
Can you do one like this for hips? (Clamshells, etc.) Thanks!
The end was hella funny. 😁
Doing this daily for the whole of February, will update at end of month. @54yrs old.
How were your results after the month?
Katrina Hagger I knocked 2 mins 25 secs of my 10K Pb. No extra running involved.
Thank you for the update. I'm 40 and have scaled back to just running anywhere between 5k and 10k. I've ran quit a few half marathons and two full marathons and ashamed to say I NEVER worked my core consistently. I can only imagine if I would added core and consistent strength training. I'm shaking my head as I type this pitiful message. Oh well.... I'm starting now. My first day will be today and I'm sure I will be able to only get through a few of those exercises bevause those muscles are very week even from two cesereans. I'll try to be consistent and see how this goes!!! I'm typing it here so maybe it holds me accountable. 😢🙄
Katrina Hagger stick with it I couldn’t do them all for fiddlesticks week. That’s why I posted made me stick to it
Perfect😎😎😎
this is great :)) good workout
+Tunde Peter 🎉🎊🎉🎊🎉🎊🎉🎊😁
+Tunde Peter There's a lot of great at home workouts for runners found on this channel, such as this one:
ruclips.net/video/d_flSqUqolY/видео.html
I'm always trying the make my videos better. If there is any changes you'd like to see, feel free to let me know.
Thank you for commenting and I'm glad you enjoyed the workout😁
nice
the best! thanks
+chrs You're welcome, and in my eyes you're the BEST for watching and commenting😎😆👍
Sir please send video to
General exercises and striding
I will try this
😊
Amazing workout, 10 minutes flew by fast somehow although I was struggling real hard
Any tips on how frequent to do this for a developing runner?
I will gonna try this. ..
+Julia Scott 😁✌
Would you follow up with the bodyweight squats workout next? 3-5 times a weekK
nice.. but is it suitable also for mountaineering exercise?
This is good
😊
Is this good if I workout for cross country 6 days a week to do the core every day?
Novice: excercise 15 sec. Rest 45 sec. Let's go💪🏽
Lol this workout made me sweat and laugh!
Hey I have just joined the Cross Country team and have noticed that I've been getting very bad side aches. Will this core workout help prevent side aches?
Sir this should be done before running or after running???
i`ve done this exercices first time yesterday, it was very hard
Got got this champ💪😎👍
Nice work out but need to add a sound between the 45 seconds and 15 seconds
Please inform when to do this exercise like before running or after running and how much time gap needed between two HIT sessions.... Please reply
👍🏽 here you are
I am a 5000m runner
Is it suitable for me to.do it ?
How many days a week of doing this ?
Glad to say I did 75% of this
+Buddy Goodman You da man😎
Aztec Athletics should I do this later today I have a 4 x 800 tomorrow
How often should i do this workout? I'm a 5k-10k runner and right now i'm in the strength & conditioning stage of my running cycle. I desperately need core.. all i have been doing is milage.
+CapitalXC50 Hi! Great question! For your distance I would recommend a core workout between 3-5x per week.
If you are in the strengthening phase, I would recommend 4-5x. Once your mileage picks up, I would reduce the core workouts to 3x per week.
Also, a good time to perform a core routine is at the end of your strength training or running session. You'll be tired, but your core can handle it!
A strong core will help you maintain your upright posture in the later part of your run once you start getting fatigued. This in turn, will help you to run better, maintain your speed better, and reduce your chances of getting an injury.
Stay strong champ....you got this!
Thank you very much c:
Aztec Athletics I have been doing this workout every night for the past two weeks is that alright?
EPIDEMIC is your stomach flatter?
Haha! The finished pose is cool!!
💪😄👌
Sería muy bueno si cambiará la música de los descansos..
Is it good for building endurance?
Do you think I can combine your upper body workout, your leg workout and this one into one workout? You know, first the core, then the upper body and then legs or should I only do one of them?
Definitely! You can combine these to make a super workout👌 I would recommend starting with legs, upper body second, and finally core. A good rule of thumb for full body workouts is to start with your biggest muscles first. Let me know how it goes for you😁
Friend, I am not feeling this exercises enough for me, should I do more
👍👍❤️
I pause the video to let him rest
😂
I wanna ask
If i did running for 15 or 20 minutes or 2,3 km
Then after how much time after running i should start abs workout
Do i need to do this workout daily?
Should I do this everyday as a runner?
Looking for help running a 2 mile "race" (APFT) in under 16 minutes right now I am in the high 18's and I'm looking to reach low 13's in 60 days or less is there any routine or advice you give me to reach that goal?
Andrew López just do simple core
Can I do that every day ?
My age 15 year mai runner hoo one week mai kitny din yeh exercise kroo sir reply
Hardest core workout I’ve ever done. Idk if it’s because I just ran 6 miles or what!
Lezdoit!!
Should I do this later today also? I have a race tommorow
+Buddy Goodman Rest up my friend. You won't lose any stamina by taking a day off. Your body will recover from your training. Also, go to the movies or spend time with your family or friends. Anything to keep your mind off tomorrows race. Let your mind and emotions reset to give you a fresh mental start for tomorrow. You got this champ! I wish you the best for tomorrow!
This exercise when to do..after running or before running?
I usually do core after my runs
How often is too often to do this workout?
You can do this workout twice a day or even daily. Your abs have the strength and recovery ability to be hammered on a daily basis. Your core region is the foundation for all of your daily exercise or life activities. Hence it needs to be strong and it can handle a lot of physical stress. Stay strong my friend😁
Hai aztec, I am HM runner, wanna join FM next month. I've been doing calf plyometric workout, core workout, and bodyweight squat from your channel for this month, 4times a day. Is it enough for me? Is there other workout I need?
I would try to include 1 or 2 days of weight lifting per week. Bodyweight is amazing if that is the only mode of exercise available to you, but if you can add in some weights, you'll increase your resistance to injuries and increase your performance. Keep it up champ!
This guy: On his way to a six pack
Me: On my way to kiss the carpet because I can't even hold half of these for more than a second
ruclips.net/video/CzlPEgyQs3k/видео.html
Should I do before run or after run ?
After probably
It depends on the routine you set up. I would recommend it at the end of your training session. In other words after your strength training or running training.
After doin this workout my condition was like fcked up tony montana
The only real pain I endured during this workout was carpet burn 😂
😂😂😂😂😂😂
Especially with the Mountain Climbers and it felt like I was doing them with my Cross Country team because we are training for the season in the fall. I'm trying to get to the point that by the time I graduate highschool, I can run a 15 minute 5k race, or quicker.
Thanks for this! My arms were on fire lmao
💪😁