Name: Playbook - Nick Symmonds - Core For Runners
Uploaded: 2023-03-26T14:31:45.062Z
Duration: 10 min
Description: Core For Runners

Did not feel much in my core for the supine lifts

Cory

Michelle

Caroline

Very tough leg raises we’re tough hope to see some progress if I’m consistantt

Andrew

Great! Not too long, and not too complicated: perfect!

John

David

Alin

Very well rounded routine, definitely added to my repertoire of exercises.

Nathan

Evan

Claire

Good core exercise if your doing it at a slow to moderate speed but yeah there could be some back muscle exercises.

Bryant_Sansone

Pretty interesting core routine for runners. Now i know i need a lot of reinforcements !

Mikhel-Ange

Jeremy

Robert

Will

Joseee

Hey this was a fabulous workout and a good deal for only 1 dollars is crazy thanks for the workout nick

Jabory

Took my girlfriend through it with me! She killed it😤

Elijah Walters

Jacob Hoden

Personally I think you could use more high impact abdominal workouts and for more reps

Imran

Thanks for putting this together.  I'm hoping these routines will allow me to achieve my goal of running a sub 5 mile as a recently turned 50yr old.

Andy

Good for beginners. For the higher class its good for keeping your abs and slightly work them

Incredible workout I need to work on this more for my training 💯

Aaron

Dario Mangion

Brooks

Danny

Abdulmajeed

This is helping me for xc and it does make u work

Bryen

It felt more like a leg workout honestly. I guess I'll need to work on form a bit more

Kolson Kytta 

Great core workout after a run. Well done Nick!!!

Joshua Roberto

Do more sets and put in harder exercises for me it was a bit to easy

Maddox Mangers

It was a bit hard but I’ll get use to it. It was a great workout:)

Duval

Caleb Mathias

I’m not as flexible. The v-up motions was hard in term of raising my legs even with the single leg v-up. I broke a sweat I can tell you that. Holding the side plank was hard for it was in familiar to my body. Overall, I liked the work up. As I always say “if I didn’t hate it, it won’t make a difference “😤. I love the way I hated it 😋. Looking for more 😅.

This is the core routine I did throughout my entire pro running career. It takes 5-10 minutes to complete depending on if you take rest between exercises or not. Do take rest as needed, but eventually work up to doing this whole thing unbroken!

I would do this routine two times per week, but it is absolutely something that can be done everyday. No equipment required.

Grab your knees and roll back and forth. This one should feel really good on your back. It’s a nice easy one to get the body moving!

Egg Roll

Lay flat and your back and bend your knees 90 degrees. Without moving your upper body, and keeping your knees together, rotate them form side to side.

Thoracic Twists

Lay flat on your back with arms spread wide, touch toe to opposite hand. Repeat other side.

Hand to Toe

Lay flat on your chest with arms spread wide. Touch your foot to the opposite hand. Repeat other side.

Scorpion

Lay flat on your back. In one smooth motion lift your legs + chest up off the ground. Touch your toes and slowly lower legs + chest back to ground. Repeat.

V-Ups

Lay flat on your back with your arms and legs extended. Raise one leg and at the same time raise your upper body. Touch toes and lower leg + upper body back to ground. Repeat other leg, alternate sides. 10x each leg.

Single Leg V-Up

Lay flat on the ground face down. Stretch arms out above your head. In one smooth motion, raise feet + arms off the ground. At the top of the movement the only thing touching the ground should be your hips/stomach. Lower everything back to the ground slowly. Repeat.

Arch Ups

Lay on back with feet + knees in the air. Place hands under hips. In one smooth motion, lift feet into the air as high as they will go. Slowly lower feet back down, but make sure they don’t go lower than knee level. Repeat.

Pelvic Tilt

Lay flat on back, arms stretched out over head knees at a 90 degree angle. Push into floor to bring hips up into the air, creating a bridge. As hips one back down to the ground, immediately go into a V-Up. Repeat.

Bridge to V-Up

Begin with your back flat on the ground and arms at your side. Lift yourself up so the the only things touching the ground are your elbows and your heels. Lift one leg off the ground and bring your knee towards your chest. Lower that leg back down and repeat on the other side. Repeat, 10x each leg.

Supine Pedestal Running

Enter into a right side plank. While holding a stable side plank, bring your top leg up, knee to chest. Lower the leg back down, repeat 10 times. 

Without breaking the plank, do the same with the lower leg, repeat 10 times.

Side Pedestal Running (right)

Enter into a left side plank. While holding a stable side plank, bring your top leg up, knee to chest. Lower the leg back down, repeat 10 times. 

Without breaking the plank, do the same with the lower leg, repeat 10 times.

Side Pedestal Running (left)

Lay flat on back. Bring yourself up so that the only things touching the ground are your heals and elbows. Lift right leg off the ground then lower it back down. 10x right leg, 10x left leg.

Supine Leg Lift

Enter into a right side plank. While holding a strong plank, lift your left leg into the air. Lower leg back down, repeat 10 times.

Side Leg Lift (right)

Enter into a left side plank. While holding a strong plank, lift your right leg into the air. Lower leg back down, repeat 10 times.

Side Leg Lift (left)

Enter into a front plank. While holding a strong front plank, lift right leg off the ground then lower it back down. Repeat 10 times with the right leg and then ten times with the left leg.

Prone Leg Lift

Begin in a plank with hands just outside shoulders. Bend at the elbows to come down, keeping your core engaged. Touch your chest to floor then press back up into a plank.

Core For Runners

Community

More workouts from Nick Symmonds