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10 minute core workout

10 Minute Core Workout for Trail Runners

When it comes to Trail Running, having a strong core gives you the foundation to stay out longer and have less soreness. A good Yoga routine is one of the simplest ways to get in a daily core workout. I don’t know about you, but when it comes to yoga, I am a mess. The last time I went to a yoga class, I got stuck in the first pose, remained hopelessly behind everyone else, then got nauseous and had to leave.  But if you are not like me, yoga is a quick way to build up your core.  In this article, Candice Burt shares her awesome 10 minute core workout routine that will give you the support you need, just in case you strive for first woman at a race like Candice did at the Zion 100…

Results are about consistency. There is no such thing as being “lucky” to have good core strength. If you run regularly you owe your body a regular core routine. This is where the 10 Minute Core Workout for Ultra Runners comes in.  This routine is yoga based and it’s meant to be challenging. Ultra runners get so focused on the running part of physical fitness they often lose sight of the bigger picture. Cross training, or playing as I’d rather call it, is essential to long term success as a distance runner.

This workout is meant to be done every single day, no excuses. Somedays you’ll drag your way through it doing just the bare essentials and other days you will get caught up in the play and maybe you’ll work your core for an hour. I do that all the time. That’s how I trick myself- I tell myself that I only need to do 10 mins, then I begin having fun. Feel free to add in or subtract exercises that don’t work for you, but keep the workout to 10-20 minutes everyday. The everyday part is the key.
THE ROUTINE
The workout consists of these exercises, see video for explanations.
Plank, face down: 2 minutesPlank, Right Side: 1 minutePlank, Left Side: 1 minuteYoga Bicycles, 100 repeats

Boat Ups: 2 sets of 10

Leg Lifts: 10 (3 holds per lift)

Downward Dog: Each leg do Knee to Nose, Knee to Right Elbow, Knee to Left Elbow with optional arm balance at end.

Finish with 2 minutes of headstand either free standing or against a wall if you are new to it.

Other cross training suggestions:

  • Regular Vinyasa Flow/Power Yoga class: 1-3 week to begin with, it will kick your butt.
  • Buy a slack line! I absolutely love slack lining. Best core workout ever. Seriously.
  • Road cycling: I’m a trail runner, but I love, love, looooove going fast on a road bike. Hooked.
  • Weight lifting. Get a trainer. It’s worth it. Ultras take a lot of strength.
Slack lining at the park

 

Source:  Candice’s Blog Wild

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