Kinetic Lifespan: Stronger Core for Runners

Justin Custodio

General Fitness, Endurance, Functional Training
Coach
Justin C.

Are you a runner who has struggled with a weak core? Do you suffer from poor posture while you are running longer miles? Does your lower back give out in a crucial part of the race? Then you have come to the right program. Stronger Core for Runners helps you improve your core strength, stability and endurance. This is a 2 day 8 week program to help you improve your overall core strength so you can run races more confidently!

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Improve overall core strength
Exercises that focus different planes of motion and variations
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Have a solid running posture
improve your core stability while logging in miles.
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Run with confidence
Finish races feeling strong knowing your back won't give out on you
Features
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Programming 2 days per week
2 day/week strength training that’s accessible and challenging for athletes of any level or background.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Jump Rope // Rower // Dumbbells // Kettlebells // Cable Tower // Seated Cable Rower // Val-Slides
Recommended
Gym
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Sample Week
Week 1 of 8-week program
Monday
Lower Push / Upper Pull / Core

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B

Jump Rope

1 x 1:00

C

Goblet Squat

4 x 6

D

Pull-Up

3 x 6

E

Split Squat

3 x 20

F

Seated Cable Row

3 x 10

G1

Stir the Pot

3 x 20

G2

Straight Leg Sit Ups

3 x 15

H1

Lying Leg Raise On Bench

3 x 12

H2

Plank to Push-Up

3 x 12

I

Foam Roll

1 x 5:00

Thursday
Lower Pull / Upper Push / Rotational Core

Prep

A

Movement Prep Circuit 1

Complete Each Mobility/Activation Exercise On the ground 1. Shin Box 90/90 rotations - 10 rotations each side 2. Fire Hydrants - 10 repetitions each side 3. Cat Cow - 10 repetitions 4. Worlds greatest - 5 repetitions each side Standing 5. Knee Hugs - alternate 10 repetitions each leg 6. Quad Pull - alternate 10 repetitions each leg 7. Lateral Squat - 10 repetitions each leg 8. Alternating Leg Scoops - 10 repetitions each leg

B

Rowing

1 x 200

C

Skaters

3 x 6

D1

KB Deadlift

3 x 6

D2

Incline DB Bench Press

3 x 6

E1

Hamstring Curl on Slides

3 x 12

E2

Push-Up

3 x 10

F1

Paloff Press

3 x 20

F2

Side Plank Crunch

3 x 20

G1

Half Kneel Chop

3 x 20

G2

DB Side Bend

H

Foam Roll

1 x 5:00

I

Legs Elevated Diaphragmatic Breathing

1 x 4:00

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Get this program today!

Don't let anymore races or miles pass you by because of a weak core! Start strengthening for running today!

Get Kinetic Lifespan: Stronger Core for Runners
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FAQs
Can Beginners Do This Program?
Yes, all levels
Do I need access to a gym?
It is recommended but if you have all the equipment listed then you should be good to go.
Can this be supplemented with my current running plan?
Yes, make sure to have at least 2 days between the strength sessions.
Kinetic Lifespan: Stronger Core for Runners