Standard Core Routine Updated! Runner-Specific Core Strength

Get the PDF: bit.ly/2BLsslT
Core article: bit.ly/2MkrQI6
Core strength is vital for endurance runners to enhance stability, running economy, and injury resiliency. The Standard Core Routine is a 6-exercise routine that focuses on movements and muscles important to distance runners.
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the founder of Strength Running (one of the web's most popular running blogs and coaching businesses). A member of the Greatist Expert Network, he's also the 2017 Men's Running Magazine's Influencer of the Year and a contributor to Competitor Magazine, Active, Runner's World, Lifehacker, and other major media.
Visit strengthrunning.com/ to learn more about barefoot running, getting faster, injury preventing, and lifting for speed.
Twitter: / jasonfitz1
Instagram: / jasonfitz1
Facebook: / strengthrunning

[@RigelCarlson]

Routine: 1:47 modified bicycle 2:14 prone plank 2:53 bridge 3:09 side plank 3:35 bird dog 3:48 supine plank

[@kashtoneric3762]

You probably dont care at all but does any of you know of a trick to log back into an instagram account?? I was stupid lost my password. I would appreciate any tips you can offer me!

[@kashtoneric3762]

@Gerald Asher Thanks so much for your reply. I found the site thru google and im in the hacking process now. Looks like it's gonna take quite some time so I will reply here later when my account password hopefully is recovered.

[@kashtoneric3762]

@Gerald Asher It did the trick and I finally got access to my account again. I'm so happy:D Thanks so much, you really help me out :D

[@geraldasher8020]

@Kashton Eric no problem :)

[@christopherprattos9043]

I was shocked at how difficult the supine plank was. Most core exercises I am solid...I am very glad to have found this gem. Thank you Jason!

[@MrRockrobstr]

This is important for life, not just running.

[@pandanitas3312]

Awesome routine, thanks for sharing. Really enjoying all of your content having followed the channel for a while now. Looking forward to more 👍

[@Schizophonic12]

Thanks Jason, I've been running solo since lock down here in the UK whereas I would be with my running friends on our long / interval sessions. I ran out of music to listen to and decided to give podcast a listen and stumbled across yours. Now I'm a fan and have been focusing on core work since gyms are currently unsafe still (in my opinion) so working on on core strength with my partner (shes a better long distance runner and myself) . Keep it up and nows the time to produce more content to engage with your new fans / listeners!

[@chicagotat2]

So glad I found this channel everything I've seen is 💯 can't wait to start seeing improvements in my run times

[@DaveIrish66]

Going to give this a shot! Really Need to strengthen my core! Thanks

[@emberchord]

I wish there were more videos with regressed exercises. Many people running are deconditioned and not slim and it's basically impossible to find a workout that will build running-specific strength, but is also doable by a heavy person. This is good - this I can do.

[@freddyheynssens1950]

Hi Jason, thank you, i appreciate this very much God bless you richly. Have a great day. Greetings from Toronto Canada

[@bojabang2188]

awesome channel

[@1xRacer]

Yes!

[@jerroldbrown2929]

Awesome!

[@exerciserelax8719]

If you watch video of Kipchoge's training camp, he does exercises like this. I don't know his specific routine, but something like this. Definitely seems to work for him!

[@thibod07]

Thank you for producing that video Jason it is well appreciated! I so seldom perform core work I will give it a try with you routine and see what happen. 👍👍👍

[@romanbenedit8190]

Love this Routine , I must confess I have slacked on it in the last 2-3 months. I love to see people’s reaction when they see me doing these routines as well as IT Rehab. Awesome JF

[@stevenbrooks5595]

Hi Jason, should trail runners add calves and glutes exercices to this routine to work all essential muscles for their sport ? Thanks !

[@RodAllsopp]

Excellent, thank you. I'm very good at doing nothing to improve my core but this actually looks like fun. I'll just add single leg squats to the end.

[@J1ayyy]

Great video! Is there any rest in between sets ?

[@StrengthRunning]

A minute or two will do it!

Anh rất khẻo

[@ecuadorparagliding]

Very good exercises. Can we do before or after running?

[@StrengthRunning]

Please read the article linked under the video for complete details.

[@msrajawat8875]

Plz. Make video On 800 m Routine video

[@parkourlife7343]

In your podcast you say to do some body weight training after every run. Should this core routine be done every day or 2-3 times a week?

[@EnvyTraxus]

2-3 times a week i think

[@nikitaw1982]

These are tough, maybe easy run days

[@Mkleinxc17]

If my low back hurts when doing this, should I still do it?

[@BamaRider]

Can't get the PDF to open. :(

[@mikkelgislejohnsen6920]

I always wonder what the physiological explanation behind these sort of exercises are. Could you explain? I mean, they are not strength exercises per se, as we can do a lot of reps before failure. What sort of adaptations happen in the muscle by doing these?

[@JasonFitzgerald]

Many of these exercises are taken from physical therapy so there's a strong injury prevention component to them. First, they do build strength. Second, they reinforce optimal movement patterns. Third, they help with better posture. Fourth, they improve your running form. I think I mentioned most of this in the video but this is not the place for a grad thesis... it's proven at this point.

[@DMGC529]

@Mikkel Gisle Johnsen Id like to see a physiological explanation as well. Plenty of evidence that strength training (as in - lifting weights) improves economy, and can be proven at a physiological level, but I am not sure of any that says doing planks and bridges actually improves running at all, beyond the anecdotal.

[@guillermoescamilla5306]

Should I do this after running?

[@JasonFitzgerald]

Yes. Did you read the article linked under the video? 😉

[@jamesongaertner9416]

Hey coach, I’m curious what you think about age in regards to distance. Like is there an age that is too young to run a marathon? Or is it just a matter of training and mileage you can handle? I’ve heard from older runners that you don’t want to run one too early. But I’m looking into running one in a year or two (I’d be 18/19 at that point). Obviously I would train to make sure I was prepared. I’d love any advice you had.

[@JasonFitzgerald]

I don't really think there's a minimum age - I've seen kids as young as 11/12 running marathons and loving it. With that said, I think there's a more effective/optimal path to running fast marathons (see how we're now talking about two different things?). There's a lot of evidence to show that getting fast first through track/xc is more effective and then you can focus on fast marathons in your late 20's and 30's. Plus, you lose a lot of explosivity even in your late 20's, so you should take advantage of your youth to run fast shorter races when you can.

[@woddyduke9066]

Honestly just whatever you body can handle milagewise, don't go up by more than a mile a week and listen to your body but aside from that you can run as long as you want. Running one too early is just referring to before you body is ready but if you can run ~20 mile long runs your body should be able to recover from a marathon

[@pterodactyl6071]

Hey, I'd like the PDF but the link in the description to get it doesn't work for me. I can read the article, but the link to sign up for the PDF ends up leading me to a 404 page. Any idea?

[@slyfer5321]

Just Google "Standard Core Routine pdf". It'll show up as the first link. Thank me later.

[@nikitaw1982]

Awesome. I was flat out doing a 30 minute 5k a few years ago, i do a lot of walking reasonably strong as do physical work. I stopped running cause got lots of injurys as too impatient. This time I'm just doing slow runs and strength exercises, when get base milage up and can get through routines like this core one will start speed and hills stuff. For some silly reason I have my heart set on a 20 minute 5k. I'm thinking meet all the other goals before even attempt it. Maybe 3 sets each is 18 minutes, as a goal, finish a half marathon showing base milage high enough as another. 50 good form calf raises a leg without fatiguing. What can the average 20minute 5k runner do besides run a 20 minute 5k??

[@toby9999]

I know this is an old comment, but since no one answered... when I was a runner, I could run a 20min 5k, a low 40s 10k and a 95min half marathon. I was an average middle of the pack runner. Now I'm struggling to run.

[@nikitaw1982]

@@toby9999 I feel like i wrote that comment yesterday. Also with running i am not overweight but i think i weigh16kg more than when in highschool which i don't imagine is too conducive to a quick running time. For me though its just not doing the training consistently. I would imagine giver ur self time with goal to do 3 runs at least a week nice and slow whilst getting all over strong with KBs or do f45 or something. Hot yoga pretty torturous but gets results quick.

[@xXAnthony619Xx]

Oh. My. God. I am weak! Time for a change!

[@dineshyadav7743]

🙏🙏🙏🇮🇳