Discover the 40-Minute Core Workout Elite Runners Swear By

A recent core workout popular among elite runners has gained attention for its efficiency in enhancing strength and endurance. Filmed by content creator Ben Felton, known as Ben Is Running, the 40-minute core workout takes place in Iten, Kenya, a renowned high-altitude training ground for some of the world’s best athletes. This intensive session emphasizes building deep core strength essential for long-distance running.

The workout is structured to complement the demanding training schedules of elite athletes, who must balance their running with recovery and cross-training. Although running is the primary focus, core workouts like this one play a critical role in preventing injuries and improving overall performance. Athletes at the camp typically engage in this routine three times a week, underscoring its importance.

Participants will find the video challenging, as the instructor’s pace is designed to maximize muscle endurance. The session kicks off with a series of planks, followed by various leg raises and ends with movements like supermans. Notably absent from the routine are traditional sit-ups, yet every aspect of the core receives attention through the diverse exercises.

Intensity and Endurance in Core Training

Endurance is crucial for marathon runners, and this workout is tailored to ensure that core strength remains consistent throughout lengthy races. Each exercise is performed for an extended duration, often one minute or a slow count of 20. The deliberate pacing requires participants to focus on form rather than speed, enhancing the effectiveness of each movement.

Many individuals may find themselves unable to complete the full slow count of 20 without taking breaks. It is recommended to break up the repetitions into manageable segments. For instance, attempting the first eight to ten reps before resting for a brief period can significantly increase overall effort and effectiveness. Though the workout can be taxing, taking short breaks is encouraged to maintain performance.

Modifications and Breathing Techniques

For those struggling with specific exercises, it is beneficial to incorporate easier variations. In the case of side planks, lowering the knee to the floor can make the movement more manageable while still providing a solid workout. Although the video does not offer detailed guidance on modifications, observing the various participants can provide helpful insights.

Breathing remains a critical yet often overlooked component of executing these exercises. Participants frequently find themselves holding their breath during the long sets, which can lead to increased difficulty. Synchronizing movements with inhales and exhales can help ease the challenge, making the workout feel slightly more manageable.

The camaraderie among participants, including Ben Felton and various athletes from around the world, is palpable throughout the video. Their shared struggles and occasional laughter create a sense of unity, reminding viewers that even the most elite runners encounter difficulties in their training.

In conclusion, incorporating a core workout like this into one’s fitness regimen can yield significant benefits for runners of all levels. With its focus on endurance and strength, this 40-minute session not only enhances running performance but also fosters resilience in the face of challenging workouts.