One of the biggest differences between road running and trail running is the overall demand that running on trails will place on your body. From running up hills, on uneven ground, having to lift your legs higher for longer, to the stress and impact of running downhill. The need for strength conditioning is an important part of becoming a better trail runner. And one of the most crucial parts of a trail runner’s body is their core. So today we’ll be doing a 5-minute core workout for trail runners. Influenced by a routine from a training camp of the greatest road runner in history, Eliud Kipchoge. Doing this routine regularly will show results in just a few weeks.
5-minute Core Workout for Trail Runners
This program is designed for runners, and will target your core and overall hip complex. A combination that will build strength and stability throughout your lower back, abs, obliques, and hips. Forcing them to stabilize and work together. While replicating a similar unilateral movement pattern that translates directly to trail running.
When: This is a great workout for after your run or the end of your cross training sessions.
How Often: 2 – 3 times a week.
How to do the workout: This 5 minute core workout is meant to be in succession with as little rest as possible. While keeping your form controlled and focusing the movement to target the core. Don’t just try and throw yourself through the workout for time. Focus on feeling each move.
Single Leg Glute Bridges – 10 Each Leg
Fire Hydrants – 15 Each Leg
Kick Backs – 15 Each Leg
Dead Bugs – 15 Each Side
Knee Press Dead Bug- 15 Each Leg
Kick Backs – 15 Each Leg
Fire Hydrants – 15 Each Leg
Single Leg Glute Bridges – 10 Each Leg
Closer (if you have time): 3 Minutes of Accumulated Plank, in as little sets as possible.
RX+: If you have time, run through the workout again to really get a core burn.
Bonus: Combine this with the 3 Minute Mountain Legs workout for the perfect post run strength session.
Conclusion
A lot of runners struggle to find ways to incorporate strength work into their routines. But doing strength work will not only make you a faster runner. It will also help prevent injuries moving forward as you train and race. Using quick workouts like this 2-3 times a week will go a long way to building a more complete athlete.
