4-minute continuous core training for runners

June 25, 2020 by

Try this permanent press workout you can do at home! Here are 5 basic equipment exercises you can do – all while standing. This is a great way to do exercises that don't crunch. Bonus: it also challenges your balance!

Balance and a strong core are so important to run faster and avoid injuries! If you have not yet included training and strength training in your running plan, consider starting now. Get this month's training calendar for runners here.

This quick workout is included in this month's workout calendar for runners. See this post for more details on the calendar.

In this ongoing workout for the press, 5 moves. Do each movement for 30 seconds, rest for 15 seconds, and then move on to the next movement.

If your fitness level makes it too easy, consider increasing your workout time to 45 seconds / 15 seconds of rest.

And if you have the time and ability – do a set 1 or 2 times more. How to do each exercise below with pictures and videos.

4 minute core and balance training for runners Video

Here's a FAST Training Guide for training moves for a strong core and challenge your balance. Having a strong core is important for long-term performance. This helps you maintain the right form of running, which affects your speed. Plus an irregular shape can cause injuries!

Having a strong core also helps you keep pumping your hands – it can also affect your speed (pace) and how far you can run.

And, fortunately, this workout lasts less than 5 minutes, so there is no excuse to skip it! Come on!

Continuous training for runners:

Calf lifting with shoulder press
Standing Crunch – L
Standing Crunch – R
Y T I Standing Hands
Forward Lunge – Alt

How to do 5 Ab exercises – standing without equipment

Raising a calf with a shoulder press:

Stand with your feet shoulder-width apart and your arms at shoulder level bent at the elbow. Keep your core in a narrow position while standing as you tiptoe and raise the calf. At the same time – shoot your hands straight up. Then lower your back down – feet on the floor, arms at an angle of 90 degrees to the shoulders.

2. Crunch of the standing side – L:

Standing high, the press in place – the left hand behind the head (the right hand may be next to you or also behind the head). Put most of your weight on your right foot. Bend sideways with your upper body and at the same time raise your left leg to get closer to the middle. Return to starting position and repeat.

3. Permanent lateral crunch – R:

Standing high, in place of the press with your right hand behind your head (the left hand may be next to you or also behind your head). Put most of your weight on your left foot. Bend sideways with your upper body and at the same time raise your right leg to get closer to the middle. Return to starting position and repeat.

4. Y T I Permanent hands:

Abs in, swivel forward at the waist, keeping a straight back. Raise your hands up to the letter "Y" – then return to the center. Raise your hands to the letter "T" – then return to the starting position. Raise your hands back and down like "I", then return to the center. Repeat for 30 seconds.

Usually these are floor exercises, but we adapt to them when we stand. It targets your upper back and shoulders – 2 areas that can be difficult for runners.

It is important to have a good range of motion and pay attention if you are straining your shoulders and neck while running. Therefore, pay attention to how you feel when you do this, and to any differences between the left and right sides of your body.

5. Forward lunge – Alternating legs:

Start with your feet shoulder-width apart, hands on your hips. Step forward with your left foot into the lunge and return to the starting position. Then step forward with your right foot, lunging on that side before returning to the starting position. Repeat alternating sides for 30 seconds.