CORE Workout For RUNNERS (30 Minutes Follow Along)

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.
ASPIRE TO RUN, RUN TO INSPIRE
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[@afriend2177]

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

[@muhamadnaufalalfaris6777]

thanks

[@milkandmuscles]

MVP

[@Zoominguy007]

THANK you bro

[@gegenton3953]

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!

[@laurainthehaute918]

This is awesome. Taking screen grab. Thx!

[@AuntwanetteWhite]

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.

[@user-eb4jb3dm1b]

i feel the same

[@MultiNickerson]

I agree

[@CodyRideaux]

Agreed! No fake content.

[@curlierthanthou]

100%!!!

[@ColeRunning]

Added to the watch later list ☑️

[@_Tp__]

CMONNN COLEEE

[@BenIsRunning]

🤙🏼🤙🏼🤙🏼

[@jobanski]

CMON COOAALLLLLLEEEEE!!!!

[@filoreykjavik]

CMON COLE

[@_Tp__]

no way i got a heart from jamie keirs favourite running youtuber

[@jacksonm.6549]

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.

[@TheKerhenry]

How did it go?

[@oisin7022]

We gotta know how it went

[@scopz10x88]

Day 20 of doing this workout. Results: A have memorised this video word for word

[@ohwell5747]

Amazing! Do you speak along every time he does? 😂

[@scopz10x88]

@@ohwell5747 i actually do 😂

[@PatrickStar-km1dm]

This workout is my go to workout on rest/strength days

[@craigrwc]

This is exactly the routine I need. Thanks for filming this. The on-screen timer makes this ideal. I'll be rewatching this every time I do it which will be on the regular!

[@lialovesyah321]

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!

[@BenIsRunning]

Ah awesome! Tomorrow won’t be too bad it’s the day after I really feel it 😂

[@lialovesyah321]

@@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!

[@user-qt1hn4et1n]

Even if one is not a runner, these exercises do wonders for ab aesthetics!

[@mohamadamin5829]

This was BRUTAL! Thank you! looking forward for other routines!

[@javiermartin6605]

Great video Ben!! Thanks so much for sharing!! Waiting for more videos like this🤩🏃🏼

[@adriancritchley2485]

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.

[@chadlazaro1550]

Hey Ben, thanks so much for sharing this workout! I'm currently training for Melbourne Mara in October and will be incorporating this into my weekly training for sure 👌🏼 Keep up the great work mate, loving the content!!

[@ChristopherAtwood96]

absolutely great! Thanks for sharing this!

[@Gino-hm2zc]

Ben, I for one find this is really really useful, brilliant content and entirely helpful for all the running community, big thanks

[@BenIsRunning]

Welcome gino 🙌🏻

[@bon277]

Thanks so much for sharing Ben!

[@JMLP14]

I love your strength workout for runners video and this one is also great! I am glad I found your channel!

[@Nick-pk4sq]

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.

[@johndunn3675]

Ben, thank you for this. Of all the KZbin workout routines this is the one that is most achievable for me to do at home. Would love to see other routines that can be done at home with no equipment or just dumbbells, kettlebells and resistance bands

[@s3bb3l74]

Thank you for sharing. Will try adding it to the plan! Would love to see more of your strength or stretching routines.

[@hannah_lipton]

thank you for this workout, Ben! It's great, I keep coming back to it :)

[@jtann1171]

i love this routine. been doing it for a while. keep up the good work !

[@Ibupr0fanity]

This is exactly what I was looking for,thank you!

[@centimetress]

Follow along workout 🤩 Thank you for making this video. Run to inspire! Cheers Ben

[@BenIsRunning]

No problem, enjoy!

[@sharonmcgrane5352]

Great video Ben, doing it the past 6 weeks and really see rhe difference in my strength . Thank you very 🏃‍♀️much.

[@findsumrun]

Love you Ben! Thanks for everything to produce to help the running community improve and feel like the impossible, is possible

[@BenIsRunning]

I appreciate that!

[@samconix]

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🤞🤞

[@DevRunner]

I got some new ideas from this one! Great stuff, Ben! Keep pushing!

[@BeatLuginbuehl]

Really good thing. Many thanks for showing us and greetings from Switzerland 🇨🇭

[@donnybeal2135]

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

[@BenIsRunning]

I will do :) hope you enjoy the workout

[@buffaloj0e]

Awesome follow along video Ben, many thanks.

[@sherwinmoscow9455]

Love this video.Thank you!

[@Prod.DIonELL]

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

[@Nick-pk4sq]

I’ve been doing this once a week since you posted it. I wouldn’t say it’s become fun… but it’s definitely got a bit easier as each week passes! And I can feel the muscles in my core are stronger as a result.

[@shors5841]

how has it helped you now?

[@dominikschrott7412]

Nice footage! thanks for this contribution!

[@nguyenneex6660]

Amazing workout! thanks so much, Ben

[@annfung7402]

Ben, you are great. 👍

[@xDaMiTzzD3AN0x]

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

[@thomasmeier2117]

Thanks for this great video. It helps me in the moment very much.

[@georgekirkman8325]

Thanks ben, been looking for another decent core routine to include and this fits the bill!

[@andrewwatt5616]

even though didn’t have the strength for a few exercises but this is such a great vid - really accessible and easily doable once a week. Would love one for strength and conditioning legs in a similar style - a post run stretch vid would be amazing too

[@user-il9xw7cz1q]

Hi, Ben. Thank you for this video. I definitlly add this wrokout to my core routine. I hope that in the future you will publish also some other workouts to be better runner, is so inspiring and motivating.

[@itsProDanish]

Great follow-along video! Would love to see for your other workouts as well!

[@daviemetalhead22]

Great video! Would love more of these follow along vids

[@ralphcunningham559]

Thanks, Ben. What a great workout.

[@user-jn2ct7pk6n]

Love this video Ben you should do more !!

[@seanrose65]

Thanks Ben. Please post some more of your strength and conditioning sessions!!

[@zeevon9]

Agree with other posts, a real workout video. I subscribed and look forward to watching more. Please don’t change your presentation, keep it real.

[@ManUtdRoeland]

Excellent video, Ben. Very useful excercises. Inspiring to see your journey. I hope to improve as well, but most importantly stay injury free. Kenya knows what to do when it comes to running!

[@curlyhead94]

I loved this video, and the casual one take style - felt like we were really in it together 🤜🤛

[@GoneFishingVlog]

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 🫡

[@casvanbecelaere6454]

What is then496 challenge?

[@GoneFishingVlog]

@@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

[@MikaV.-cp5qg]

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

[@hazgolden9226]

Great content! Thanks for this.. will be adding this to my weekly schedule

[@BenIsRunning]

Welcome, enjoy!

[@peraxeledvinwester2124]

Did this one last night. Definitely will add this to my weekly routine.

[@JoshilayRunners]

Thank you Ben 😊

[@zan1921]

Ben, thanks for helping runners.

[@OceanNguyen-fz2wz]

Thank you Ben, I've improved a lot

[@kglockified]

Awesome. I've been looking forward to this one since you mentioned it a while back. Thanks!

[@kyle1224]

Same! Been searching KZbin for it endlessly. Thanks, Ben!

[@BenIsRunning]

No problem, enjoy the burn 🔥

[@sheldonjanuary4058]

Exactly what i need right now!

[@ian-mucarruthers441]

Thanks very well made and useful. Ill give this a good go next week

[@donovanmifsud8664]

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😊❤🙏

[@pacodorintinosd295]

Top video. Many thanks 🙏🏾 🔥

[@gebeella9689]

thank you so much! this is really an amazing core workout! uffff I feel it

[@user-sh2gt9ti4o]

Great workout!

[@karolinapillful]

I enjoyed your routine! Thanks 😊

[@peternewton4509]

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 💪🏻😫

[@richardsmith1525]

I’ve had a go at the 45 minute video and had thought about condensing it to reduce the brutality, so this is perfect. Thank you! Maybe in future though be sure to wear a drill sergeants hat and shout ‘NEXT EXERCISE!’

[@starrbitzcreations8621]

Awesome workout. Just long enough to squeeze into my work dinner break. Thanks

[@Carmen8Mari]

Just came back from Iten , high altitude training center! Indeed the core session there is on fire ! Can't wait to go back ! Please do as well a video with lower legs :)

[@dedulus0916]

감사합니다. 열심히 따라하겠습니다. 러닝을 위한 코어 운동 알려주셔서 감사합니다.❤❤

[@ashleighranson4099]

Absolutely brilliant video Ben. Brutal but brilliant. Thank you. 🥵

[@terciosantana4697]

this series is 🔥🔥🔥

[@gtromble]

I've been doing this a few times now. Thanks for bringing this workout to us.

[@BenIsRunning]

Great job!

[@r_unner_G]

Clicks on video at 10 30 PM. Does workout. Ouch! Thanks Ben. You made it easy to follow along. The 2nd section was the most difficult - I was taking loads of breaks and my form went to 💩lol. Never done those hip exercises before and will be doing a lot more. Thank you.

[@BenIsRunning]

Commitment🫡

[@KobeTuan]

Love it, thanks you

[@jobanski]

Can’t wait for the upcoming Kenya videos!

[@olasari1896]

Thank you for a good training!

[@richardhislop-harvestthena4882]

Saving this to my running conditioning saved vids thanks!

[@romanbanias1182]

Great exercises - many thanks Ben 👍👍

[@BenIsRunning]

Glad you like them!

[@Leeflow88]

Tough going !!! 💪

[@user-zc4vv9qm4n]

Thanks a lot

[@Dan-jg7zl]

Might want to throw in an ab roller/corewheelz. Absolutely brilliant tools for strengthening the core.

[@johndunn3675]

Definitely would like to see more like this

[@camiloandresherran6111]

Great video! Im using this as my core rutine, one or two days a week. I feel like a kenian athlete!

[@teeagle79]

Thanks Ben, that was a great workout 🦾

[@RunEdinburgh]

I was a sweaty mess after that. Great workout. Cheers! 💪🏻👍🏻

[@somyatravelogue]

Ben please add a routine for avoiding shin pains. Thank you mate

[@derekrunsagain]

Great video, did some of those exercises along with you. Thanks for some new ideas. I've bookmarked this video.

[@BenIsRunning]

Nice one!

[@DreamChaserEiRi]

Great exercises, was looking something like that 💪

[@sharonmcgrane5352]

Thanks Ben, great workout 😱

[@lancelotisupnext3623]

This type of workout is my cup of tea

[@felixberezhnoy]

Woohoo! Thanks for posting the video Ben. Looking forward to do this once a week. Would love to see your lower legs routine.

[@felixberezhnoy]

These look brutal!

[@BenIsRunning]

Will get this filmed soon :)

[@rommyt7004]

Thanks Ben! Some of that got really tough!

[@Definitely_Not_Kevin]

Really really good. Definitely would enjoy a gym version too!

[@JasmineNisbet523]

Amazing ❤

[@matteogianola4082]

Amazing workout! Thank you! Waiting the one for the legs 😉

[@user-fp5lh4bl3y]

It's absolutely pretty good work out keep it going on💪

[@tallulahredmond2924]

Just did this on the spur of the momnent and it's shown me that I really need to work on both my core AND single leg strength! What a great video!! I'll certainly be coming back to this one regularly. Any chance you might be able to share your go to stretching routine with us?

[@pjlawrie1]

Aaaaaaahhhhhh the 🔥 great workout, thanks for posting this👍🏻