Glutes and Core Training for the Endurance Runner

50-60 mins | Strength | All Levels | No equipment


Endurance running is all about maintaining strength and managing fatigue over a long period of time.



If you're an endurance runner, then injury prevention and performance is important to you! Here's a home strength workout that covers all bases.



For every runner, repetition is key - left foot, right foot, repeat repeat repeat until the cows come home! So this strength training workout is all about maintaining good form, throughout lots of reps! We have selected a few key movements that enhance the running stride.


Make sure you read through the whole workout before you start to determine if it is right for you. Please get in touch if you have any injuries and would like some alternative exercises! If you have never trained before, it is a good idea to get doctors clearance and see a trainer first.


Let's Go!


This was originally filmed live in our private facebook group, and can also be found on our YouTube channel! Come join us!!


Essential Equipment: a bench, chair, couch or coffee table

Optional Equipment: have a weight ready if you want more of a challenge! A traditional weight like a kettlebell or dumbbell, otherwise think outside the square, a child, an animal, or a bag of groceries works too!



THE WORKOUT


Warm up 2x20 reps each side

  • Double tap back lunge knee drive - weight optional ;-)



  • Deadbug



  • Lying hip abduction


Round one: 3x 25 reps

  • Back foot elevated single leg Squats



  • Wipers (per side, 50 total)





Round two : 2-3x 25 reps

  • Lateral step up - try not to bounce off the grounded leg, keep it stiff!



  • Sprinter sit ups (per side, yep thats 50 of these suckers!)



ENJOY! Let us know how you go!


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