Welcome, fellow runners and fitness enthusiasts! Whether you’re a dedicated marathoner, an occasional jogger, or someone who simply enjoys a quick sprint, you know that running requires more than just strong legs and lungs. A solid core is the secret weapon that can take your running performance to new heights. In this post, I’ll provide the ultimate 10-minute core workout for runners, designed to enhance your stability, improve your posture, and boost your overall running efficiency.
The Ultimate 10 Minute Core Workout for Runners
The Workout
Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit three times for a total of 9 minutes. Then we’ll finish with a 1 minute static hold. So let’s get to the workout!
Note: If below the workout I’ll break down each of the movements.
Round 1 – Minute 0 – 3
- Russian Twist – 40 seconds, followed by a 20-second rest
- Mountain Climbers – 40 seconds, followed by a 20-second rest
- Leg Raises – 40 seconds, followed by a 20-second rest
Round 2 – Minute 4 – 6
- Russian Twist – 40 seconds, followed by a 20-second rest
- Mountain Climbers – 40 seconds, followed by a 20-second rest
- Leg Raises – 40 seconds, followed by a 20-second rest
Round 3 – Minute 7 – 9
- Russian Twist – 40 seconds, followed by a 20-second rest
- Mountain Climbers – 40 seconds, followed by a 20-second rest
- Leg Raises – 40 seconds, followed by a 20-second rest
Finisher Static Hold – Minute 10
- Plank – Hold the plank for 1 minute
Bonus Work!
Hold the plank until failure – If you are looking to challenge yourself, hold the final minute plank as long as possible, while still maintaining good form.
How to do Each Movement in the 10 minute Core Workout
Russian Twists
- Sit on the ground with your knees bent and your feet slightly elevated.
- Lean back slightly while keeping your back straight.
- Hold your hands together in front of you and twist your torso to one side, touching the ground with your hands.
- Return to the starting position and repeat on the other side.
Mountain Climbers
- Start in a high plank position with your hands directly under your shoulders.
- Pull one knee toward your chest while keeping the other leg extended.
- Quickly switch legs, alternating the movement in a running-like motion.
- Engage your core and keep your hips stable throughout the exercise.
Leg Raises
- Lie on your back with your hands by your sides or under your hips for added support.
- Lift both legs off the ground, keeping them straight and together.
- Slowly lower them back down without touching the ground.
- Focusing on engaging your lower abdominal muscles.
Plank Static Hold
- Position yourself face down, resting on your forearms aligned with your shoulders.
- Extend your legs straight behind you, supporting your body on the balls of your feet.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Hold the position for a desired duration, maintaining proper form and breathing steadily.
Why Core Strength & Workouts Matters for Runners
While running primarily engages your lower body, it’s your core that acts as a powerhouse, providing stability and transferring power from your upper to lower body. A strong core ensures proper alignment, reduces the risk of injuries, and enables you to maintain a more efficient running form, maximizing your stride length and minimizing wasted energy. Whether you’re tackling a challenging trail or aiming for a new personal best on the road, a strong core is your secret weapon for success.
Closing Thoughts – 10 Minute Core Workout for Runners
A strong core is crucial for runners, improving stability, form, and performance while reducing the risk of injuries. This blog post offers a 10-minute core workout designed specifically for runners. The workout consists of exercises like Russian twists, mountain climbers, leg raises, and a plank static hold. Each exercise is performed for 40 seconds with a 20-second rest, repeated three times, followed by a 1-minute static hold. This routine targets core muscles effectively and helps runners build a solid foundation. By strengthening the core, runners can optimize their stride length and energy utilization. A strong core acts as a powerhouse, transferring power from the upper to lower body and maintaining proper alignment. Incorporating this ultimate core workout into your routine will elevate your running performance and help you achieve your goals while minimizing the risk of injuries.