Elevate Your Fitness: The Essential Core Routine of Elite Runners
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Chapter 1: The Core Secret of Kenyan Distance Runners
Have you ever wondered what sets elite athletes apart from the rest? You might be surprised to learn that almost every aerobic and strength-based athlete incorporates rigorous core training into their routines. This practice is vital across all sports. In this article, we’ll focus on a specific group of athletes, particularly those led by the phenomenal Eliud Kipchoge, who famously shattered the two-hour barrier in the marathon.
Kipchoge, often regarded as the greatest marathon runner in history, conducts most of his training in and around Eldoret, Kenya. While many may have preconceived notions about training in this region, it's important to recognize the comprehensive and balanced approach these elite runners adopt. Their routines prioritize nutrition, sleep, massage, physiotherapy, technical drills, and, notably, core training. It’s not merely genetics or environment that fuels their record-breaking performances; they engage in one of the most demanding core training sessions, which plays a pivotal role in their legendary achievements.
So, are you ready to take on this challenge?
Section 1.1: Why Core Training Matters for Everyone
You might be questioning why you should attempt a core routine designed for elite runners, especially if running isn’t your passion. This is a valid concern, but the benefits of such training extend far beyond running mechanics. Through my research, I discovered how applicable this type of training is for everyone, regardless of your sport or daily activities. It highlights weaknesses in areas like the posterior chain, hip flexors, and obliques, leading to less discomfort and increased vitality.
Ultimately, it’s about enhancing your movement efficiency in everyday tasks. Whether you're walking or sitting, your form will improve.
However, before diving deeper, here are two important disclaimers. First, this routine is not suited for complete beginners or individuals with injuries or chronic conditions that may complicate exercise. If you fall into this category, consult a health professional for guidance tailored to your needs. If you're seeking something more manageable, I have options available.
Secondly, I've analyzed the entire 45-minute routine and pinpointed five key exercises that I believe are most beneficial to the average person. These exercises will provide value no matter your lifestyle. The focus is on performing each exercise 2–3 times, based on your fitness level. Start with two sessions weekly and gradually increase to three or four as you feel comfortable. After a few weeks, you’ll likely notice significant improvements in your fitness and conditioning!
Section 1.2: Key Exercises to Transform Your Core
Reverse Plank
Application: 30 seconds – 1 minute hold (progress gradually)
Instructions: Begin seated with your legs extended and hands next to your hips. Press up, extending your elbows to raise your body. Tighten your glutes and core, aiming to maintain a straight line from head to heels. Keep your shoulders relaxed. Hold for 30 seconds to 1 minute, focusing on deep breathing.
For an alternative, perform this on your forearms to ease wrist strain and engage more of your posterior leg muscles. Progress by adding alternating leg raises.
V-Sit Hold with Bicycle Variation
Application: 30 seconds – 1 minute hold (or 8–10 per side)
Instructions: Lie flat on your back, engage your core, and lift your upper body and legs to form a V. Maintain a neutral neck and extended knees. You can either hold this position or perform an alternating bicycle motion with your legs.
V-Sit Extensions
Application: 15–20 repetitions
Instructions: Lie flat, hands behind your head. Crunch upward while flexing your hips and knees, holding for 1–2 seconds at the peak before returning slowly.
Cook Hip Lifts
Application: 12–15 repetitions per side
Instructions: Similar to a single-leg bridge, lift one leg toward your chest as you perform the exercise. Hold for 1–2 seconds at the top before lowering.
Side Plank Reach-Throughs
Application: 15–20 repetitions per side
Instructions: Start in a side plank, feet stacked and glutes engaged. Rotate your arm under your body and back up. Take about 2 seconds for each repetition, controlling the movement. If this is too difficult, you can perform it on your knees.
Chapter 2: Incorporating Core Training into Your Routine
If there's one fitness principle that remains timeless, it's the importance of core training for everyone. No matter your activity level, fortifying these essential muscles lays the groundwork for all other movements. By committing to this program, not only will your athletic performance improve, but everyday activities will also become easier.
So, what are you waiting for? Let's get started on your journey to strength and vitality!
This first video guides you through a Kenyan core workout specifically designed for runners, allowing you to follow along and experience this training firsthand.
In the second video, you’ll find a physical challenge featuring the 45-minute ab workout practiced by Kenyan marathoners, an excellent way to test your limits and build core strength.