Fleet Feet Full & Half Marathon Training: Track & Running Core Workout - Balanced Movement Studio

Fleet Feet Full & Half Marathon Training: Track & Running Core Workout

Brian Beatty, PT, CFP

March 7, 2016 Workout

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  • dynamic warm up
  • 2 lap jog warm up
  • 12 cycles of the following:
    • 2 minute drill / exercise
    • Immediately followed by a 400 meter interval run, 10K to half marathon effort level. (Faster runners jog around jump pit until last runner completes interval)
      Repeat 12 times
  • 2-4 lap cool down jog

Exercise Progression Themes

(1) “If you want to run, you have to do it on one”
(2) The deep hip muscles control the running form
(3) Finding the front running core diagonals
(4) Putting it together into running form
(5) Stable landing sets up stable form


 

Exercise Sequence:

  • running bridge – touch foot then lift, 15 each side
  • side plank c elbow to knee: 15 touches each side
  • side plank c top leg running: 20 circles each side
  • plank lifting leg: hold 2 counts, 12 each side
  • diagonal crunch on back with legs straight up: 30
  • running man hops: 15 each leg, 30 sec rest, 10 each leg
  • forward bend stork stand : 15 each leg, take time for stable
  • windshield wiper legs: 20 each side
  • step back lunge, forward bend & hover to upright runners crunch: 12 each side
  • lateral hop to step back lunge – reach to touch opposite hand to toe: 15 each side
  • side lunge to 1 leg stand: 12 each side
  • dynamic cool down

Exercise Videos:

running bridge

side plank c elbow to knee

side plank c top leg running

plank lifting leg

diagonal crunch on back with legs straight up

running man hops

forward bend stork stand

windshield wiper legs

step back lunge, forward bend & hover to upright runners crunch

lateral hop to step back lunge – reach to touch opposite hand to toe

side lunge to 1 leg stand

Balanced Movement Studio

5 out of 5 stars

Jordan Stafford
Jordan Stafford

5 out of 5 stars

posted 9 months ago

Fantastic place to go for rehab and prevention of injuries. I run a lot and I go to Balance Movement anytime I have a ache or pain. Balance Movement will give you the exercises and the knowledge to help stop you from getting hurt again.