As runners we’re constantly seeking ways in which we can improve and get faster. For the past 3 years I’ve been doing a series of core, strength and stretching exercises every morning. It’s a mentally and physically easier session and has become part of my daily routine, which only takes around 10 – 15 minutes.
Here is the full version of the video with the description of each exercise and amount of reps detailed below (I cut the reps short in this video);
It includes the following exercises and stretches;
Stretch: Seated pose: 15 seconds
Lower back and glute stretch: 15 seconds (each side)
Hip mobility stretch: 15 seconds (each side)
Core work: 10 X Jack knives (straight arm, straight leg)
10 X Jack knives (bent arm, bent leg)
10 X Jack knives (straight leg only)
Core work: 10 X Sit ups
10 X Ab crunches
20 X Russian Twists
10 X Hill taps
Stretch: Back rotation both sides
Hamstring stretch: 15 seconds (each side)
Strength: 10 X Bridge
5 X Bridge (each leg)
Stretch Cat/Cow X 3
Calf Stretch 15 seconds (each leg)
Downward dog/Upward dog X 3
Strength: 10 X Table extension (each leg/arm)
10 X Laying down table extension (opposite arm/opposite leg)
10 X Laying down table extension (both arms and legs)
10 X Fire Hydrants (each side)
10 X Jump squats
10 X Lunges (each leg)
15 X Calf raise (each leg)
Stretch: Quad stretch 15 seconds (each leg)
Hamstring stretch 15 seconds (each leg)
Calf stretch 15 seconds (each leg)
9 X Legs swings (front and back)
Finish and enjoy a well-deserved Smoothie
Foam rolling session depending on feel and time.
1 minute plank
Having a strong core is essential for the latter part of a race when fatigue kicks in. A strong core allows you to keep your form and maintain your pace.
Increased flexibility allows you to increase your stride. Having a marginally increased stride goes a long way over a marathon.
In peak marathon training I also incorporate at least 2 foam rolling sessions a week. Ideally we would all love to have a full time physio like Kipchoge but unfortunately we can’t, so we need to do this work ourselves. Foam rolling is really important for loosening the muscles, allowing them to recover.
After all it’s just 10 – 15 minutes a day which becomes part of your daily routine and goes a very long way in the end!