Advanced Core - For Runners

Redefine Performance

Track & Field, Marathon, Obstacle Course Racing, Endurance
Coach
Jimmy Picard

Full-Body Core-Focused Strength Routine for Runners:

Introducing our dynamic full-body strength routine, tailored specifically for runners. This program emphasizes core stability and strength, ensuring runners develop a robust and resilient foundation. As the core is central to every stride, jump, and movement, reinforcing it will not only enhance your running efficiency but will also guard against common injuries. This routine incorporates a blend of functional movements, targeting every major muscle group while prioritizing the core. Whether you're sprinting, tackling hills, or maintaining your pace in a marathon, this regimen will ensure you're powered by a solid, well-conditioned core. Lace up, strengthen up, and let your core lead the way!

$40
Get Advanced Core - For Runners
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Improved Running Efficiency:
A strong core enables runners to maintain an upright posture, especially during long runs or when fatigue sets in. This promotes better lung capacity and oxygen uptake due to an open chest and efficient diaphragm function. The end result is smoother, more energy-efficient strides.
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Injury Risk Reduction:
A strong and stable core reduces the risk of injuries by ensuring that the force generated by the legs is transferred efficiently through the body. It prevents undue torsional forces on the spine and helps in evenly distributing the impact of each step, reducing the strain on the lower back and hips.
Features
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Programming 3 days per week
Daily core, strength, and skill 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 coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
barbell // med ball // dumbbell // bands
Recommended
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Sample Week
Week 1 of 4-week program
Sunday
Functional Core D1

A

Ball Slam

4 x 10

B1

Lateral Toe Taps

3 x 12

B2

KB Goblet Squats

3 x 8

C1

Landmine OH Rotation

3 x 8

C2

90-90 Adductor Plank

3 x 30

D

Plank with Row

3 x 10

E

Conditioning - Walk

1 x 30:00

Tuesday
Functional Core D2

A

Rainbow Slams

4 x 8

B1

KB deadlift

3 x 8

B2

Hanging Knee Raise

3 x 8

C1

Landmine Press

3 x 8

C2

Deadbug

3 x 8

D

Push Ups

3 x 12

E

Conditioning - Walk

1 x 30:00

Thursday
Functional Core D1

A

Ball Slam

4 x 10

B1

Landmine Single Leg Deadlift

3 x 8

B2

Band Rotations

3 x 8

C1

Landmine OH Rotation

3 x 8

C2

90-90 Adductor Plank

3 x 30

D1

Side Plank

3 x 30

D2

Half-Kneeling KB Press

3 x 5

E

Conditioning - Run

1 x 30:00

Coach
More from Redefine Performance
coach-avatar Jimmy Picard

I'm Jimmy Picard, a dedicated Physical Therapist and Coach specializing in runners. My mission is to ensure that every runner, from casual joggers to elite marathoners, has the strength and resilience to keep going mile after mile without the setback of injuries.

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