Runner's Core 10 x 10 Circuit Workout

An often overlooked but vitally important key to successful running is having a strong core. Whether you're a beginning runner or a seasoned runner, having a strong core will support good running form, delay the onset of fatigue, and produce more energy output for your legs.

When "core" is mentioned, abdominal muscles are usually what come to mind along with the image of airbrushed Calvin Klein models. Pretty rippled ab muscles aren't what we're shooting for here. Now, if you get them in the process, that's a bonus, but I'm talking more about strengthening all the muscles in and around your torso—obliques, lats, transverse abdominis, erector spinae, as well as the rectus abdominis (the abs).

Crunches are often what come to mind when core exercises are mentioned. While the trunk flexion motion of a crunch may produce pretty surface abdominal muscles, it doesn't do a lot to provide for a strong core, mainly because the movement is not a very natural movement. How many times a day to you bring your head up to your knees? Probably not very often. But, how often to you reach up, reach diagonally, turn from side-to-side, reach down, reach down diagonally? My guess would be hundreds of times. To build a strong core you need to move your core through a wide-range of natural movements, moving through all the planes of motion.

Below is a 10-exercise workout that includes a variety of simple core-strengthening exercises using a medicine ball. The workout is designed as a circuit. A circuit is a series of exercises that you complete consecutively with no rest in between. This circuit is a 10 x 10, meaning that there are 10 exercises for which you each complete 10 repetitions. If you don't have a medicine ball, no worries. A light dumbbell will do or even a laundry detergent bottle! Take a look, try it out and let me know what you think.

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Don't Crunch It, Plank It!

When you say "core exercises", more than likely doing crunches comes to mind. Crunches are fine and they'll definitely help you get that "beach-buff" body with the nice six-pack, but beyond the aesthetic benefits there's not much more that crunches provides. When you do crunches, you actually workout your hip flexors more than your abs. If you're a runner, you're already giving your hip flexors plenty of attention and sometimes doing a ton of crunches on top of that can be overkill and even lead to injury.

So what's a runner to do? Well, there are plenty of core exercises to choose from that are much more functional and benefitial to runners. First of all, when you think of "core" try to think beyond your abs. There are a lot more muscles than just the abdominals that make up the core. Core muscles consist of the muscles that run along the trunk and torso and generally include the following:

Rectus Abdominis—the "six-pack" muscles that everyone strives for

Erector Spinae—three muscles that run from your neck to your lower back

Multifidus—found beneath the erector spinae

External Obliques—positioned on the side and front of the abdomen

Internal Obliques—found beneath the external obliques, running in the opposite direction

Transverse Abdominis—muscles that protect your spine and provide stability; found beneath the obliques

Hip Flexors—a group of muscles (psoas major, illiacus, rectus femoris, pectineus, and sartorius) found in front of the pelvis and upper thigh

The problem with a crunch is that it's only one movement—crunching forward. Think about it. How many times during the day do your crunch like that? Now think about how many times you twist up, down, sideways? Your core exercises need to include more of a full-range of motion. Incorporating the elements of stability and balance into you core exercises is also great. Doing core exercises on a stability ball, medicine ball, core-board, or bosu helps you recruit more than just the targeted muscle group. This "extra recruitment" helps develop a stronger core as well as better balance and stability.

One of the best core exercises a runner can do is so simple, yet extremely effective—The Plank. To do a plank, lay face down on the floor. Put your forearms on the floor so that your elbows are aligned directly under your shoulders. Your forearm and upper arms should be making a 90°angle. Your legs should be stretched out behind you and you should be resting on your toes like you're doing a pushup. Engage your abdominal muscles to help you hold your body in a straight "plank" position. Your back should not be arched and your butt should not be drooping or stuck up in the air. Your body should be making an even diagonal line that's moving slightly up from your toes to your shoulders. These looks simple but they can be tough. Try holding the plank in good form for 30 seconds. See if you can work up to a full minute. Last check I could hold a basic plank for 4:02 minutes. TOUGH!

Once you've mastered the plank try some variations such as the basic plank with one leg lifted, a side plank, or a side plank with a raised leg. When you feel confident, try upping the difficulty even more by putting your feet and/or hands on a bocu, stability ball, and/or medicine balls. Another good plank workout is to alternate plank positions, moving from one to another (never letting your butt hit the ground) for 5 minutes. Mastered that? See if you can go for 10 minutes!

For a complete core workout from RunnerDude using a medicine ball, [click here].

Core Workout For Runners

After my Saturday group long run, I was talking with my good writing, blogging, and running buddy, Dena about our upcoming marathon training. Dena's running Chicago and I'll be running Marine Corps. They're only a few weeks apart, so we're trying to coordinate our training efforts as well as recruit others in our adventure using the FIRST program. Somehow we got on the topic of core strength and I asked her if she ever worked out with a medicine ball for core strength. It dawned on me during this conversation that my medicine-ball core workout would be a great thing to share with the RunnerDude's Blog readers. A strong core is essential to efficient running. The power for your legs originates in the core. A strong core also helps you in those later miles of a distance run. It takes a lot to keep your torso upright and aligned with the rest of your body. The following workout routine consisting of eight simple exercises using a medicine ball will give you that strong core.

The great thing about this workout is you don't need much stuff—just a medicine ball and a mat. I purchased both at Target. I paid about $26 for a Zenzation Yoga Mat (there were some cheaper and some more expensive mats to choose from). I paid about $30 for an 8lb Reebok Medicine Ball (4, 6, 12, and 15lb balls were also available from other makers). The Reebok medicine ball comes with a removable handle. With the handle, the ball can be used like a kettlebell weight. If you're new to using a medicine ball you may want to start with a lighter weight. If you're a pro and want to up the ante, just use a heavier ball, but the 8lb ball gives you a pretty good workout.

The routine below is one I do three times a week. Once you learn the exercises, it doesn't take long at all to whip them out. The routine consists of 20 repetitions of each exercise in a circuit. That means a set of 20 for one exercise then move directly into the next set of 20 for the next exercise. These exercises do not have to be done in the order shown below. Actually, it's good to mix them up once in a while to keep the body guessing.

Squat Rocket—Stand holding the ball at chest level. Your feet should be a tad wider than shoulder width. Squat until your thighs are parallel with the ground. Then push back up to an upright position but continue past the starting position pressing the ball over your head extending the arms. Return to the starting position. That's one rep. (20 reps)

Over/Under—Stand with your fee a little wider than shoulder width. Hold the ball with both hands over your head with your arms fully extended. Bend forward moving the ball between your legs. Straighten your back and return to the starting position. This is one rep. (20 reps)

Twister—Stand holding the ball in front of you with your arms completely extended. Keeping your arms straight, twist as far to the left as you can. Return to the starting position and then twist as far as you can to the right. This is one rep. (20 reps)

Around the World—Stand with the ball over your head; feet shoulder-width apart. Keeping your arms straight, rotate the ball to the right. Then continue the movement in a counter clockwise direction holding the ball down in front of you (arms still straight). Keep rotating until you're holding the ball to your left side (arms still straight. Continue rotating the ball until it's back to the start position. This is one rotation. Do ten reps counter clockwise and then reverse directions and do ten in a clockwise direction. (20 reps)

Situp—Lay on your back on a mat. Hold the ball against your chest. Bend your knees at about a 90° angle. Now do a traditional situp and return to the starting position. (Note: at the start position, your head should be resting on the mat.) This is one rep. (20 reps)


Knee-Lift Crunch—Lie on your back with your legs stretched flat and your arms extended straight behind your head holding the ball with both hands. At the same time, raise your upper body and your right knee (keeping your arms straight while holding the ball). Return to the starting position and repeat with the left knee. This is one rep. (20 reps)

Sit-n-Twist—Sit on the floor with your legs outstretched in front of our. Hold the ball with both hands in front of you above your lap. Twist as far as you can to your left. Return to center and then twist as far to the right as you can. This is one rep. (20 reps.)

Put-a-Hurtin-on-Ya Twists—Sit on the floor. Hold the ball with both hands in front of you. Lean back at about a 45° angle and lift your feet off the ground. Without letting your feet drop, twist to the right as far as you can. Return to center and then twist as far to the left as you can. This is on rep. (20 reps)

I'd like to thank my 17-year-old son, Duncan for humoring me and being my photographer. I think he did a pretty good job. Thanks Dunc!