10 Minutes to Easier Running | Follow Along Core Strength

Follow along with Coach Holly for 10 minutes of core strength! This workout is done pyramid-style and will go by fast, so stick with it! IMPORTANT: This is designed to be paired with a 30-45 minute run (or run/walk) so that you can immediately feel the benefits of your newfound core engagement in your running. Watch yourself run taller, find balance between breathing easy and staying engaged in the core, and feel more relaxed in the areas that should be (neck/shoulders, arm swing, foot strike).
Your Workout:
Using the format of '30 seconds on, 10 seconds off' perform the following in order:
Tuck plank hold
Tuck plank hold + superman raises
Tuck plank hold + superman raises + elbow plank rocks
Tuck plank hold + superman raises + elbow plank rocks + straight leg Russian twists
Tuck plank hold + superman raises + elbow plank rocks + straight leg Russian twists + hollow rocks
Tabata Stopwatch Pro App for timing:
apps.apple.com/us/app/tabata-...
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The 2 Week Quick Start Program is the perfect place to build speed, boost strength, and decrease injury (hint: it's free & also in the app!)
bit.ly/2NDhzGL

[@TheRunExperience]

Hey everyone! The app she’s using for time is called Tabata Pro and you can download it free here, though there should also be an android version : apps.apple.com/us/app/tabata-stopwatch-pro/id664563975

[@asiamfitness5546]

The Run Experience Hello thank you so much for this video. Question! Is it okay to run with a weighted vest?

[@rutvikghevariyarutvik3247]

Nice post

[@bethstevenson5582]

I come from low to no fitness backround and am running! Am finally able to fo 4 miles without walking. Im starting to see how my body is setting a groove for me to know when to progress in distance. Still need to work on speed. You guys gave been instrumental in helping me reach my goals! Thanks so much for your videos!

[@TheRunExperience]

So glad to hear it! Keep up the great work!

[@brendaallor9470]

Great. You rock!

[@hannahbeghi8148]

How were you able to run 4 miles without stopping , I run 10 minutes and I feel like my heart is going to stop, could you please tell me how do improve in running longer? Thank you so much!

[@kellyfromiowa1849]

Hard to believe you got all that done in 10 minutes! What's even more mind blowing is you talked through the whole thing! That's my ultimate goal, to be able to talk as I move. I definitely need core strengthening, so this should come in handy. Great job Holly!!

[@LadyBloodOath]

ya i cant even breathe right let alone talk during those exercises omg

[@Tatlone]

I searched for this following my run but I think it works perfectly as an after run check-in. It felt great but terrible all at the same time. Thanks coach Holly!

[@jamshaediqbal]

Hey coach Holly , thanks for Sharing such Amazing info with us .

[@marshalltitus1804]

Thanks Holly! I appreciate the follow along warm ups...

[@lizlopez1575]

Thanks Holly you're so inspiring!! Can't wait to try this one!!

[@seandermont3469]

I never even THOUGHT of these workouts. Great stuff

[@rasmusnordling]

Another Saturday and time for my first run of the year. This warm-up with coach Holly has been my favorite for a long time! 💪

[@Davatai]

My first ab workout in years. This is so tough but i was able to follow through the 10 minutes and attempt. Thanks!

[@samuelm800]

Have incorporated this along side my runs, has helped a lot, and abs are coming through slightly, thank you 🙏

[@TUCSONSUMO]

I do this every morning before work now. Thank you.

[@bronjewell]

Just discovered this channel, I started running a few months ago at age 40+. Definitely going to be trying this out as I run on roads mainly and I know I need to improve my core strength, not sure I'll be able to run after it but I'll definitely try lol.

[@sandrachapman01]

This has helped me so much in my running thank u !👍🏻💖

[@gabbyxt575]

Coach HOLLY!!! I tried this warm up today before my run and it made it easier. I mainly focus on my legs when warming up but this video made a huge difference!! My posture was up right. I will continue to warm up with this video. THANK YOU COACH HOLLY!!

[@yonatdagataspik996]

Awesome!! Hi! I'm from argentina. I started following you guys like a year a go. I'm a runner to. A bigginer one! 'Cause I like it. You guys help me a lot with your video's trainigs. Thank U a lot. Sorry if I'm not writing good. Saludos desde argentina! 🇦🇷

[@Kelly_Ben]

Great quick non- boring workout, thanks!

[@dylanjodun]

Awesome after a run .. gratitude

[@SMullener]

These 10 minute follow along videos are my absolute favorite!!! Thank you! This a weekly must do and everyone can do 10 minutes! 😊

[@chrisblackley1639]

Thanks Coach Holly (and Nate)! I just did this (and reviewed the running form vid) today followed by a run and it felt good, especially knowing that I took the correct steps to prepare for a run. Always good to go back to fundamental ways of running.

[@TheRunExperience]

Exactly as we intended these videos to pair! Well done :)

[@ryanabell3106]

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!

[@Starman-yt8lj]

You do such a great job of talking me through this.

[@TheRunExperience]

So glad it's working for you! I enjoy making them - Holly

[@leanope9422]

Thanks for this vid... really like the content

[@hannahbeghi8148]

Thank you so much, I did all the moves with you! Thank you 🙏

[@veronicaniezgoda8363]

Thank you Coach Holly! That was a great little ab workout and I loved how you incorporated all the info about how and why it helps with running.

[@TheRunExperience]

You're so welcome!

[@shettoshetto4464]

Amazing. Thank you very much!

[@davidfultz6483]

Perfect little workout while I'm waiting for my pre-workout to kick in.

[@runningpriority1267]

Thank you! That was super fun to do 😃

[@Evernia6181]

Holly, you are a total NINJA! This will help with my overemphasis or abject neglect of strength training. I have been running, and only running, which has created imbalances in my 51 Y.O. body. Thanks for bringing an approachable solution, at a time when I really, really, need it.

[@TheRunExperience]

Sandrine absolutely! I’m happy to help :) - Holly

[@moimoitonsing3378]

Awesome!

[@sharonduffy7053]

Thanks Holly, been using this workout before my runs. TRE does a great job. Sorry if this post is duplicated. Was trying to edit my earlier post.

[@theunknownpassenger552]

I love you coach Holly

[@fridakahlo3774]

Loved it!!!!

[@rolfbohme5515]

Great workout for my back on a home-office day even without the run!

[@TheRunExperience]

Great to hear!

[@marklinehan5549]

Really excellent informative zero flashy exercise routine I use before runs. Have shared.

[@teemomain1386]

Holly Molly loved this exercises XD

[@waseemdd]

If you are a runner, the tips they provide here are really good and helps a lot for someone who is new to running or trying to get back to it. All the coaches here are great! Thanks for the videos.

[@TheRunExperience]

thanks for the positive feedback! much appreciated!

[@waseemdd]

Love the Run Experience Team!

[@LuisBecerra79]

Like always Coach Holly makes it look too easy. If i can do a MEME of Reality and Expectation i would be a good example hahahahaha. Thanks Coach Holly and The Run Experience team.

[@ailybojorquez6277]

Awsome core warm up

[@janosik4984]

Great, thanks!

[@aurangzaib3442]

Great conversation

[@antoniogalang4260]

Coach this was great! Never seen some of these moves before. Definitely adds variety.

[@TheRunExperience]

Glad you liked it!

[@bartosh8938]

This workout works. I've been doing it twice a week for three weeks. No more back pain! Thank you

[@TheRunExperience]

Bart Osh yes!!!! Love this.

[@clp91009]

Absolutely love this workout way to go coach. Tried it three times before I got to the end. Even for an experienced runner it’s not an easy workout but well worth it.

[@TheRunExperience]

it hurts! glad it's working for ya. happy running! - Holly

[@princessgenovia688]

Thank you so much for this video. I did this workout for 3 of my runs this week and it was amazing. I was flying tonight....managed to hit 7.00 minute miling. So grateful. 🥰

[@TheRunExperience]

You're so welcome! I love hearing stuff like this!!

[@skodabrenner6226]

Thanks, really great workout!

[@TheRunExperience]

Glad you liked it!

[@yvetteoliver]

Amazing....

[@premgurung4246]

Great workout coacholly 😊

[@TheRunExperience]

Glad you liked it!!

[@davidgorman8578]

Kick ass workout!!! Thank you

[@TheRunExperience]

Happy to help!!

[@luzleal-esqueda5144]

It did make a difference...thku! Omg. Game changer!

[@TheRunExperience]

Awesome!!

[@SammyChon]

Just finished a 12 miler. No issues with my core or lower back. I do this core workout 5x a week and right before my runs! Thanks again

[@TheRunExperience]

Love it, Sammy! So glad it works for you.

[@neilmclean4439]

Gonna try this. I've got injuries on top of injuries. Weak core may be the issue.

[@devohnmitchell]

I tried engaging my core while running and I could tell the difference..my legs felt lighter.. I'll add these exercises to my routine.. Thanks for the video..

[@TheRunExperience]

So glad we could help! Let us know how it goes Devohn!

[@DJAQUA941]

That’s was good 😊 thank you

[@cfbaddict7284]

Coach holly is a beast

[@joseph012able]

Interessting thanks

[@patriciazarzalejo4299]

Graciaswwwwww me encanto

[@SammyChon]

I have been following this routine for a week. And i felt so weak in my core! My last pavement run.. My lower back was screaming... Well today was my long run! I did this right before the run.. My back and core felt stronger! Thank you so much for this valuable video!

[@TheRunExperience]

Great to hear! That's what we want for you!

[@NS2589]

Another great video, thanks for all the information! Should we still do a warmup between this and the run, or does this routine provide good warmup for the run?

[@joseph012able]

Thanks

[@virtualfitnesstv]

well-spoken coach

[@catebarton3650]

i’ve never loved ads more

[@johnconnor8362]

I ran BEFORE doing this follow along. I am a rebel B-)

[@entertainment-for-life]

You are so spontaneous that it seems you born for this.

[@helenbrunner7608]

Do you recommend a short warm up before this, or is this essentially the warm up?

[@berniebelliveau]

Would doing this core routine before each run replace other pre-run stretching? Great videos. Thank you

[@asimd09]

I need all this core strength as i have intermittent back aches. Thanks coach holly. Just did it and going out for that run.

[@TheRunExperience]

You got this!

[@asimd09]

@@TheRunExperience Did it. Got the run in. Feel great.

[@TheRunExperience]

So glad to hear! Thanks for the report.

[@rowanmaupay6552]

Thank you, I’m a newbi so I hope this help me

[@TheRunExperience]

You got this!

[@rikie9611]

Man I was going to do this but I just finished a run like an hour or two ago so I guess i’ll do this either tomorrow or when I have free time 😂

[@dontkillthemessenger48]

Thanks for this

[@akositsirol]

Oh my gooooooooosh. Sweating buckets and I havent started running 😅😅😅😅

[@TheRunExperience]

Good!! That's the point :)

[@BR0_CD]

Very last set on the Russian twists an ad plays…I hate youtube. Love the workout tho!

[@djgarman459]

Loved the workout. Is it available in The Run Experience app?

[@TheRunExperience]

It is!

[@djgarman459]

@@TheRunExperience I have searched the the run experience app on my phone but cant find it. Probably operator error but I have used numerous search parameters. Help please?

[@jrb1737]

♥️

[@exerciserelax8719]

The ones you do face up make my lower back hurt. Could this be a form issue or do you have any tips to prevent it?

[@paramjitkumar4909]

Can you make a video on how to choose shoes for running .

[@LadyBloodOath]

do you have any alternative exercises you might recommend, I cant put a lot of pressure for an extended period on my tail bone like during the Russian twist. I decided to try some slow butterfly kicks and I tried doing the Russian twist on my couch which seemed to work but, I'm curious what else you might recommend as an alternative.

[@photographybyliamanderson1659]

2:05 i realised i done messed up :P absolute OX!

[@RussiasSufferingInUkraine]

Good circuit. How often a week should we do this, Run Experience?

[@TheRunExperience]

2 times a week is a great place to start!

[@RussiasSufferingInUkraine]

@@TheRunExperience Thanks. :)

[@Anadorado88]

This video saved my lower back

[@baseball360pro1]

Watch a lot of your guys videos. What watch does Coach Holly have? Run Experience? Or anybody else know?

[@TheRunExperience]

Gabriel Revilla Garmin Fenix 5s plus!

[@vinutha.skumar8921]

Dear holly,please tell us the app you use it on your mobile for planking..

[@TheRunExperience]

Vinutha .skumar linked it above in the comments :)

[@sokert]

Hi Coach, This may not be relevant but can you share on how to build stamina? Coz when i run, i’d slow down & walk 😟. Thanks ✌🏾

[@TheRunExperience]

Hey Melodie, Coach Holly made a great vid about some workouts that build stamina: kzbin.info/www/bejne/nmXVaKCFa5ajoac

[@georges5233]

That plank looks easier then it really is!!!!

[@TheRunExperience]

Onesimus R isn’t it so tough?!

[@georges5233]

It is!! I followed along at the gym. And then hit the treadmill. 👍🏼😁👍🏼

[@luzleal-esqueda5144]

Exercise 1:44..thku!

[@lexington476]

0:16 but will it help me get ready for summer and shred my abs?

[@TheRunExperience]

of course :)

[@DeboraLMartinez]

❤🎉

[@jllo804751]

Ladder = hard 😆 Maybe remove the ad from the middle of video? Thanks for the video!

[@inweni180]

Hi question - when u do the plank, are the knees slightly above ground or touching ground?

[@TheRunExperience]

They are off the ground (parallel with rest of your legs and hips), but you can put on the ground if it's too hard to keep them off!

[@jeremysmith4073]

I like the music: what is it?

[@TheRunExperience]

Jeremy Smith it’s “By the Shore” and “That is What She Told Me” by Tomas Skydleberg

[@luzleal-esqueda5144]

I just confirmed that core is key to run longer... however....My bellypooch is huge in the Russian move :( what can I do?so we do this every run? Daily maybe?

[@phoenix_killer07]

damn coach is yolked

[@MrMisuma]

Is it okay for me to ask a question here? I went from neutral Asics to Saucony with support because of pronation. I had my first run in the new shoes today and I came home with sore knees. Did he sell me the wrong shoes or is it a matter of me adapting to these shoes? ps: Great vid!

[@jordanegauduchon5365]

First, was the pronation causing you injuries? And if not, why correct it? Second, if you change shoes and go for a whole new type of shoes, you should take it easy on your first runs, let your body adjust!

[@TheRunExperience]

Hey Michael! Good question. There's always going to be a transitional period with new shoes but I will say, you should rely on your body and mechanics BEFORE you rely on any one pair of shoes to fix a problem - in this case your diagnosed pronation. When you've got your running mechanics down, you should be able to adapt in most pairs of shoes without any extreme pain. Give them a try for a couple more short runs (don't go too far from home in case it's miserable) and then make the call. I also recommend rotating between a few pairs so you never get too comfortable in any one pair. Hope this helps! - Holly

[@MrMisuma]

Jordane Gauduchon I was beginning to feel a bit sore in the hip area (in front, in some tendons?) with the old Asics. Thanks for the help :)

[@MrMisuma]

The Run Experience Thanks SO much, Holly! I really appreciate it :)

[@TarasSkyJourney]

I tried Saucony support first, too (same problem) and they killed my knees. You might try Brooks Adrenalines if the Saucony continue to cause pain. Like others have said, don't go too long. If they don't feel good pretty quick, they're not the right shoes.

[@hollisarens3992]

This was on my wife's birthday! Mines 2 days after! We went to Charolette to see phish!

[@TayLybb]

Shoulders on fire.

[@midnull6009]

My wrists are too weak to do those...or any other type of a plank or push up. They just hurt. Any advise? Oh...and those shoulders...

[@TheRunExperience]

Try using an elevated platform or bench. That'll take some pressure off!

[@trailrunningphil]

I have chosen this video as one of my top 3 follow along core work out videos for runners on KZbin. Here's my video to explain why - kzbin.info/www/bejne/ioqodqyqoKmrl5o

[@xxdrowssapxx1]

Does this work if you do it after the run?

[@TheRunExperience]

Definitely! I just like it for before so that you can feel the effects in real time.

[@xxdrowssapxx1]

@@TheRunExperience thank you for the reply!! Not gonna lie, the planks were super intense haha.

[@danielmuyco-romo7056]

Can I use this core workout after a run ??

[@TheRunExperience]

Absolutely!

[@CyberpunkEdgerunner513]

Will this help you get abs?

[@TheRunExperience]

Yes! As long as your diet is lending a helping hand :)