CORE Workout For RUNNERS (30 Minutes Follow Along)

[@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

[@christianpappas2918]

Thanks!

[@bekw4366]

YOU LEGEND

[@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!

[@tompivelX]

thank u so much man

[@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 😂

[@DawitBayulgn]

😂

[@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.

[@黄文龙-v2x]

i feel the same

[@MultiNickerson]

I agree

[@CodyRideaux]

Agreed! No fake content.

[@curlierthanthou]

100%!!!

[@juliuswaweru9408]

how many doorbel ring are there?

[@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

[@jsb_running]

"If you can't do it for a minute, try and hit 45 seconds and if you can't do 45 seconds, try and aim for a minute". Damn!

[@therealtalla]

😂 destination f***ked

[@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!

[@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!

[@sinlaphabthilavong7019]

In training session in a week, For CoreBody works out How frequentcy do you do that ?

[@GaryR-x8l]

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

[@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 🙌🏻

[@jadecoley]

Thanks!

[@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?

[@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

[@Jmdeleeuw-]

Did it for the first time. Will do it weekly from now on. I like how you kinda 'break' during the video, gives me the opportunity to try to 'beat' you. Great video, thanks!

[@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.

[@Run_xllewel]

I love your transparency in this video, showing the difficulty of this workout👊. I started incorporating this workout for about two months now, at least once a week. It is brutal! 😵My core is feeling stronger now, but no visible abs yet😝. I've just started my KZbin channel to track my running journey, and am currently training for a full marathon, and will continue to include this workout in my training.👊

[@Adrian_A1]

Half a Million viewsBen! 🎬Congrats mate, workout is a pure pain (and works big time!) Cheers!🥂

[@centimetress]

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

[@BenIsRunning]

No problem, enjoy!

[@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.

[@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

[@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!

[@ThomasRedmond-q8q]

Its great that you're sharing your insights from Kenya as well. Its hard to figure out exactly what they do out there so thank you so much for sharing

[@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🤞🤞

[@larryvasquez9090]

Becoming my normal routine twice a week! Thanks for the solid video 👏🏽

This really hurts no joke! Started 'attempting' it once a week in my mobility playlist. Thank you

[@BenIsRunning]

You can do it!

@@BenIsRunning thank you. today i attempted again. at some point i used bad words for you, sorry for that 😅😅i realized also you arranged home delivery to have some rest in the middle. 🤣🤣

[@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

[@ozogula64]

Fantastic workout. I am a 60 year old lifelong runner. I am definitely going to fit these exercises into my training programme. How many times a week do you recommend?

[@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🫡

[@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

[@kglockified]

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

[@Hocktopus_329]

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

[@BenIsRunning]

No problem, enjoy the burn 🔥

[@mohamadamin5829]

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

[@Dan-jg7zl]

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

[@EVcamping_98]

Thank you Ben, I've improved a lot

[@Cuca138]

This is madness. I love it! Please do the lower legs!!!

[@BenIsRunning]

I’ll get onto that 🤪

[@BeatLuginbuehl]

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

[@raeannwu8006]

I have been looking for a strength training routine for runners for quite a while. This looks like an excellent one for me to follow. I will incorporate one or two times of this routine per week in my training. Thank you for putting together this video!

[@dedulus0916]

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

[@sharonmcgrane5352]

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

[@s3bb3l74]

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

[@lojpfeiop9576]

Thanks for the video. I have been doing this routine for a few weeks now and I've definitely noticed improvements in my core muscle. The part I never manage to get right is to get a delivery exactly 40s into the side to side exercise. Me and the amazon guy we never seem to get the right timing.

[@rce2245]

I used a resistance band with the hip exercises. Gave that extra burn

[@richardhislop-harvestthena4882]

Saving this to my running conditioning saved vids thanks!

[@gtromble]

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

[@BenIsRunning]

Great job!

[@curlyhead94]

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

[@ahmetalperenyildirim6184]

thank you for sharing I did it twice so far its good

[@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

[@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

[@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 :)

[@somyatravelogue]

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

[@josepablobermudez6283]

My core/hips were incredibly sore after following this. I had to start doing half of the workout to not be so sore and keep running 😅 I'll slowly build up to the full workout. It's a great workout though.

[@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!!

[@pimmadasawangwong1537]

I just started running and want to be better at it. Thank you for making this video. My first time doing this was brutal lol. Hopefully I will feel better doing this in a few months.

[@BenIsRunning]

Yeah its certainly tough the first few weeks but suprising how quickly youll get stronger :)

[@Ibupr0fanity]

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

[@bastienpirson6021]

Thanks Ben! I've been doing your routine twice a week since you published the vid, hopefullly it will help getting a PB at the Amsterdam marathon 😊 please make other routine vids! Ps: each time I wonder what was that parcel about 😂

[@michelmooij8842]

And? Did it helped you?

[@bastienpirson6021]

@@michelmooij8842 unfortunately for me I got sick few days before the race. I still ran but I found myself completely empty at km34 and from there it was just painful. Crossed the line in 3h00m7sec, 14 seconds better than my PB but very far from my objective (2h54). Not sure how much this routine helped but it increased my confidence pre race at least :)

[@michelmooij8842]

@@bastienpirson6021 Congratulations on your new personal best. It must be frustrating to finish just a few seconds above the 3-hour mark. But I'm sure you'll break this barrier in the future, considering your condition before the race!

[@gebeella9689]

thank you so much again.... I am still working on this every Sunday!! not there yet, but feeling stronger!

[@peraxeledvinwester2124]

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

[@PatrickStar_24]

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

[@riduan.ismail]

Thank you, hope you do one video for strength training also for us to follow along 👍🏼

[@lancelotisupnext3623]

This type of workout is my cup of tea

[@hazgolden9226]

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

[@BenIsRunning]

Welcome, enjoy!

[@bensongoh9789]

Glad I found this! Brutal but best core routine! Just what I've been looking for. Big 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 :)

[@carlt9176]

I have done this once a week for the last 2 months. Thanks bro!

[@Create-Filmz]

Start time 1:24

[@jtann1171]

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

[@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!’

[@עידוהורקני]

Did you meant the 45 minuts video that he noted at the end of the video? If you did please tell me were i can find this video Thanks.

[@thomasmeier2117]

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

[@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?

[@unofficialleeds9084]

This is torture and I heavily appreciate it, thanks for sharing this, Ben

[@zyphal1371]

definitely a hard workout but it was really good - going to do it again soon

[@PatrickSweatnRun]

nice one! Thank you for sharing!

[@johnmale4305]

Fantastic, just found your video yesterday and trued to hang with you today, great core work and just what I needed to supplement my weekly routine. Thanks so much for sharing this!.

[@phillycheesesteak7099]

How often should this workout be done? I started this 2 days ago, I lasted about 15 minutes total, wonderful workout - thank you!

[@theandroids]

How did i not notice the chill elevator music until the end! 😂 This routine is brutal. Just what I need. Hopefully I'll get use to it. Thanks for sharing!

[@onlytam8206]

anyone else have really sore hip flexors the days after doing this routine?! great routine though, thanks for sharing Ben :)

[@rommyt7004]

Thanks Ben! Some of that got really tough!

[@zan1921]

Ben, thanks for helping runners.

[@certifiedloverye]

Mate, one word: PERFECT. Thank you so much it is awesome workout but i have a question to you: how can i customize this workout for make it harder?

[@BenIsRunning]

Increase the rep length and reduce the recovery times

[@BenIsRunning]

Increase the rep length and reduce the recovery times

[@vivpm]

Looks tough, can't wait to give it a go 👍

[@BenIsRunning]

Good luck

[@vivpm]

Was tough 😅 will definitely be a regular addition to my S&C 👍

[@ronaldosanpablo6761]

Thank you for this core workout Ben! Is there a 2nd video for the full workout routine? Thank you!🙏

[@arknoxy5650]

Cool..good for my marathon training plan..thnks buddy

[@GavsGarage01]

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

[@calvinatkinson2024]

Thank you ben, first time following along, phew that was a lot. looking forward to improvement

[@meowbih]

So excited to do this once a week thank you!! Is there a link to the 45 minute workout?

[@rohmattulloh4249]

I might finished my first marathon before completely finished this whole session

[@jadecoley]

Fantastic workout ! Thank you so much for sharing.. ( I can't get up off the mat 😅)

[@yvesmarin67]

Hi Ben, I did the 30min workout with you today, amazing 🎉 you said you shared the link to the 45min workout ? Can’t find it, can you share it again ? Thank you so much.

[@JohnSnow-om6hy]

this workout genuinely made me cry 😭

[@mathiasjetzer2243]

Thanks... hope u add soon a new one 😁

[@dominikschrott7412]

Nice footage! thanks for this contribution!

[@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

[@matteogianola4082]

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

[@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.

[@jvmoony]

Thank you Ben. It's very useful. I've been training on core with push ups, shit ups, chin ups, gyms, etc. but it seems doesn't improve my running capabilities. Instead it builds my upper body and arms. I think this might work to improve my running capabilities.

[@kenhoye2479]

This is brutal mate! I will add it to my routine. probably.

[@BenIsRunning]

Once a week, game changer I’m telling you

[@stefanoviviani6064]

ahah same here

[@nguyenneex6660]

Amazing workout! thanks so much, Ben

[@KanthiRekha-r9v]

Thanks a lot

[@kee3923]

Excellent 👌 workout ! My 2nd session already ! Could you prepare more content like that? 🙏💜

[@sheldonjanuary4058]

Exactly what i need right now!