Distance runners need strong core muscles.
A strong core helps runners and walkers improve stability, balance, and posture. A strong core prevents waster lateral movement while running, which means more energy is directed to move forward, faster!
Join Coach Tom for a full body workout.
This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.
Left and Right Side Planks - Targets the lateral abs
Hamstring Bridge - Targets the hamstrings (back of the thighs) and gluteus maximus (buttocks)
Cobra - Abdominal Stretch
Close Hand Push Ups - Also known as Narrow Grip Push Ups
Glute Stretch - Stretches the buttocks muscles
Single Leg Squat - Challenges balance, quadriceps (front of thighs), hamstrings (back of thighs), and glutes (buttocks muscles)
Quad Stretch - Stretches the front of the thighs
Partner Punishment - Targets abdominal muscles
Pointers - Core Body Stabilization
Hamstring Stretch - 3 different stretches that target the back of the thighs
Pretzel Stretch - Stretches the muscles of the back
Calf Stretch - Stretches the calves (back of lower leg) and achilles (back of feet)
Leg Swings - 3 different exercises that target the core muslces and stretch the pelvis, hips, and hamstrings
Foam Roller - "Self Massaging" routine
You might notice that the front of your thigh gets sore after a hilly run or after a week of
increased mileage. That soreness you feel is the 4 quadriceps muscles that make up
the front of the thigh. Stretching them out will help in the recovery process. 
Runners often complain of hamstring tightness. Avoid this problem at all costs! No
muscles group is an island - over time tight hamstrings will cause your hip rotators and
glutes to overcompensate and shorten. So stay on top of stretching this important
muscle group!
Many of you probably worry about having "love handles." This exercise works your
lateral ab muscles (which includes your external and internal obliques) and
systematically eliminates "love handles."
Don't neglect the stretching part of the routine! You're going to be working your abs in later exercises. It's important to loosen those muscles up before you start challenging them.
Regular push ups target your chest and shoulder muscles. This version targets those
muscles too, but also works your triceps (back of upper arms). The triceps muscles
are easy to overlook because we don't see them when we look in the mirror, but
strengthening them will help you maintain an upright running posture.
We rely on on our glutes constantly throughout the running motion! Treat them right
and give them a good stretch.
