10-MINUTE CORE WORKOUT FOR RUNNERS✔

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Күн бұрын

This is a 10-minute core workout for runners! Try this full follow along workout video to improve your running performance and reduce the chances of getting a running injury!
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The core is the foundation of the human body. Yet, what is defined as the core? Well. it's basically your ab, low/mid back, and hip muscles.
That's a lot of muscles!
Now, when you see a runner that is fatigued they begin to lose their running form. Strength training allows a runner's muscles to last longer against the fatigue. Which lead to:
Better running posture = Better running performance
&
Better running posture = Reduced running injuries
That's a win win scenario!
Now you see why a strong core is essential for a runner, and the only way a runner will achieve a stronger core is through strength training!
That doesn't mean you need some fancy weights or a fully equipped gym. This 10-minute core workout for runner is designed to be done at home and with absolutely no equipment!
That's right! All you need is an open space and YOU!
This core workout for runners is set up in a HIIT (high intensity interval training) style. It's broken down into 10 exercises. Each core exercise is performed for 45 seconds followed by a 15 second break before jumping into the next core exercise for runners.
Here is a list of the 10 exercises you'll find in this video:
1) Floor Crunch
2) Up/Down Butterfly Kicks
3) Bicycle Crunch
4) Crunch Row
5) Hip Bridge
6) Side Plank Knee Raise (Right Side)
7) Back Extensions
8) Side Plank Knee Raise (Left Side)
9) Mountain Climbers
10) Plank
This is a runners workout that will target all of the core muscles a runner needs to be a BETTER runner!
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CREDITS
Music: KZfaq Music Library

Пікірлер: 188

@danak1420 7 жыл бұрын

I'm running in much better posture and more speed ever since I found your channel! Great advice!!

@Aztecathletics 7 жыл бұрын

+Dana Makkawi Thank you! I'm glad I could be helpful to your running journey and goals😆😀

@rosaelviramartinezpirazan7725 Жыл бұрын

Fantastic

@natashacumming5909 7 жыл бұрын

Great work out 👌👌👌 be good if you could add a indication noise like a bell or something to tell you when to stop so we don't have to keep looking at the scree and the name of the next exercise In the rest screen. But good video thanks

@C_Red_Run 4 жыл бұрын

Agreed! Perfect workout but wish there was an indication or voice over to tell us when to stop & start

@exerciserelax8719 4 жыл бұрын

Yes, we need this please!

@ryanabell3106 4 жыл бұрын

I added Mario Cart sounds to my 7 min core video haha:p

@jorjwebbb1449 3 жыл бұрын

Yes please, add narration instead of just visual titles, because I can't always see the screen from the mat. Thank you. Great short workout, Hector.

@paulahassell-gopaul8674 6 жыл бұрын

Loved your workout!! Only wish you had a vocal cue so I'd know when to stop

@Aztecathletics 6 жыл бұрын

+Paula hassell-gopaul Glad you enjoyed the workout. All of the newest workout videos include cues for when to start and stop. Check these out: 7 Min Advanced Core Workout kzfaq.info/get/bejne/msWWn7aiutfTnI0.html 10 Min Beginner Core Workout kzfaq.info/get/bejne/j953ZKWg27GmiaM.html Every week I'm releasing new workout videos ranging from muscle specific, plyometric or core workouts. Stay tuned and thanks for watching😁

@shawntyd 7 жыл бұрын

Oh man. That was really hard. A lot harder than I was expecting. Thanks for posting this!

@Aztecathletics 7 жыл бұрын

+Shawn Tydlaska You're welcome😁

@ryanabell3106 4 жыл бұрын

Just made a video my own 7 min core that I've been doing for years, quarentine is a great time to check it out!

@LucieBeatrix 7 жыл бұрын

This is legit the best ab workout for runners!

@anand54322 5 жыл бұрын

Really effective workout.. I've been doing this for a week now, and my running speed has improved tremendously

@charliestozz 4 жыл бұрын

Thanks for this bud great video. Been running for 4 years and always neglected this now in lock down decided to try incorporate this weekly.

@ariellej.5494 3 жыл бұрын

Thank you so much! I havent been able to run cause I broke my arm, so this was great! I made it a little harder by lifting up my head on some of them

@karenmcintosh6925 7 жыл бұрын

These timed HIIT excercises are great, thank you for posting them. I can feel my papas and the rest of my and getting stronger. I'm used to using the music as time cue, like on the 5 minute core. Any way you can add cues to this one? Thanks again!

@Aztecathletics 7 жыл бұрын

+Karen Mcintosh You're welcome! I'm glad you enjoyed the workouts😆 I'll have to make a new video with newer cues, but the good thing is that I'm working on more like this one. Each one I'm trying new things to make it better for you. The cues are definitely helpful👌

@runnersguide5490 4 жыл бұрын

Thx, that really helped me!

@novennelagua3151 5 жыл бұрын

That was awesome workout..thanks by the way👍👍

@shzd3697 7 жыл бұрын

Just found this really easy to follow, but feels like a good workout. could you do a similar real time glute med workout plz? X

@partogisimbolon8883 6 жыл бұрын

Lke it. I use this vid regularly 5-7 days a week. Thanks.

@mirjan7689 4 жыл бұрын

I do this everyday now and not only is it helpful but like its also so fun and rewarding once you finish - don't get me wrong, it is amazingly challenging but after doing it for 2 or 3 days I can already see such a change in my strength and running. I will now do this everyday so thank you so much 😊

@babehcheek249 4 жыл бұрын

My god this was monstrous! Thank you so much, liked and subscribed!

@raaauull2014 5 жыл бұрын

Thank you for that nice workout

@vhizlocero3790 5 жыл бұрын

Cant even laughed during performing those exercises.😊😊You look so serious 😊

@Aztecathletics 5 жыл бұрын

Had to put on the gameface😎👌

@liamspov7560 7 жыл бұрын

Killer workout!!

@Aztecathletics 7 жыл бұрын

+Liam Rangel 😎✌

@marjolein5011 4 жыл бұрын

Omg this is amazing!

@Aztecathletics 4 жыл бұрын

😁🤙

@jazminlane4041 6 жыл бұрын

This is an awesome video thank you for posting !

@Aztecathletics 6 жыл бұрын

I'm glad you enjoyed it😁

@levi49999 Жыл бұрын

Thank you 💗!! Great core workout 💪🏻☺️

@drakebesario6053 5 жыл бұрын

Best workout, so painful! ❤

@Aztecathletics 5 жыл бұрын

💪😁👌

@kyungeunhan6181 5 жыл бұрын

Hey Aztec, I'm a beginner runner who started running two months ago. I followed this and your weight tratining routine for runners because I have really weak core and other muscles. I ran a half marathon today with no particular pain and it's all thanks to you. Your videos really worked.

@Aztecathletics 5 жыл бұрын

Glad I could help out in your journey😊 Keep it up my friend💪

@kewrysberroa1874 3 жыл бұрын

Thanks to this video I'll be able to break 2 in the 8 this year, Thank you

@richardpearce6544 7 жыл бұрын

This is great, my 'go to' core workout routine. I like the way you just get straight into it without all the waffle you find on some other videos. As others have said, some cues - a bell or countdown or something - would be good. Difficult to keep an eye on the telly while you're sprawled on the floor, although I'm using the music as a cue. Like your other vids, too. Great stuff. Many thanks for your time and effort. Much appreciated.

@Aztecathletics 7 жыл бұрын

+Richard Pearce Thank you! I'm always trying to make my videos better, so I appreciate the feedback. My latest core video has all that good stuff included. It's an easier routine. Yet, I'm working on making a tougher version as well to give you more variety. Keep it up😁

@jom1055 4 жыл бұрын

Thanks. Really helpful

@cathleensteinbeiser476 4 жыл бұрын

Wow okay I loved so many things about this. First, I appreciate that it doesn't repeat moves, because that tends to make it feel longer. And I loooove that the encouragement is written rather then spoken. I hate workout videos where the person is talking the whole time because then I can't focus or enjoy the music. This was a great 10 minute routine. I agree with other commenters that a ding at the end of each exercise might be nice, but I didn't find it necessary because I am a clock watcher anyway. 10/10 would workout again.

@luvpatel7 4 жыл бұрын

Hello. Saw your video for the first time. But i must say. You've made a really amazing video. Real time exercises, inclusion of rest in between, motivation tags in between. All this enables to do the exercises in real time. Amazing content. Keep it up. Thanks for the video.

@jeannechoquehuanca2390 4 жыл бұрын

Love your workouts!! With the covid-19 lockdowns, could you provide an alternative to running cardio workout? Thanks so much!!

@2600nano 7 жыл бұрын

Great workout Hector, really appreciate it. But with that said those "crunch rows" are killer. Keep up the great work.

@Aztecathletics 7 жыл бұрын

+SND McC Thank you and YES...They are intense 😅😥 Glad you enjoyed the video! I'm working on cranking out a few more video like this one. I'll keep you posted😆

@zavss 3 жыл бұрын

Definitely using this

@exerciserelax8719 4 жыл бұрын

Can you do one like this for hips? (Clamshells, etc.) Thanks!

@reginapeters5690 4 жыл бұрын

Excellent! Hotel room AB workout.😊👏🏽

@Qsmith-ki9kg 4 жыл бұрын

Awesome video and workout!

@shibui7526 2 жыл бұрын

This deserves more exposure. A great workout routine!

@kateeppolito4272 2 жыл бұрын

I love this video so much

@bisonzhou 2 жыл бұрын

Thanks a lot. This is very useful

@Sidali1104 8 ай бұрын

Thanks for this information, this is what I was looking for

@alexmaleno4641 4 жыл бұрын

Love this man!! Curious though do you do this before workout or post run?

@davidkelling3578 5 жыл бұрын

I’m running cross country this year and we have to do a core workout ever few days, this works great!!!

@Aztecathletics 5 жыл бұрын

Awesome😁 I wish you an awesome season once it starts👌

@Pipito420 3 жыл бұрын

Amazing

@shaynebrown9132 2 жыл бұрын

Third exercise in mid abs started to cramp. I have some work to do get through these. ;)

@alexmaleno4641 3 жыл бұрын

I've been doing this for a few months now and it still kills me🥵👌

@ult1006 7 жыл бұрын

the best! thanks

@Aztecathletics 7 жыл бұрын

+chrs You're welcome, and in my eyes you're the BEST for watching and commenting😎😆👍

@ep2653 Жыл бұрын

This is my goto video for core workouts. Really wish you would re-do this same workout with some chimes or something. It's kinda hard to be looking at the screen.

@masepta 6 жыл бұрын

nice.. but is it suitable also for mountaineering exercise?

@dreadnought454 7 жыл бұрын

How often should i do this workout? I'm a 5k-10k runner and right now i'm in the strength & conditioning stage of my running cycle. I desperately need core.. all i have been doing is milage.

@Aztecathletics 7 жыл бұрын

+CapitalXC50 Hi! Great question! For your distance I would recommend a core workout between 3-5x per week. If you are in the strengthening phase, I would recommend 4-5x. Once your mileage picks up, I would reduce the core workouts to 3x per week. Also, a good time to perform a core routine is at the end of your strength training or running session. You'll be tired, but your core can handle it! A strong core will help you maintain your upright posture in the later part of your run once you start getting fatigued. This in turn, will help you to run better, maintain your speed better, and reduce your chances of getting an injury. Stay strong champ....you got this!

@dreadnought454 7 жыл бұрын

Thank you very much c:

@epidemic2816 6 жыл бұрын

Aztec Athletics I have been doing this workout every night for the past two weeks is that alright?

@eliannae4247 4 жыл бұрын

EPIDEMIC is your stomach flatter?

@imraanadam1684 Жыл бұрын

Insane core workout. Thanks. Those crunch rows really tests you early on 😅

@martinnunezjr.9146 4 жыл бұрын

Is this good if I workout for cross country 6 days a week to do the core every day?

@ronaldtimothy840 7 жыл бұрын

Very good workout AZTEC.

@Aztecathletics 7 жыл бұрын

+Ronald Timothy Thank you😁

@scalereality4840 7 жыл бұрын

Awesome workout and hilarious shot at the end :)

@Aztecathletics 7 жыл бұрын

+ScaleReality Glad you enjoyed it😆

@arkadiuszgoebiewski6726 6 жыл бұрын

i`ve done this exercices first time yesterday, it was very hard

@Aztecathletics 6 жыл бұрын

Got got this champ💪😎👍

@_Shadbolt_ 5 жыл бұрын

feeling myself getting better at these every time! Thanks for this. Still struggling to lift my knee on the side planks though!

@RaviSharma-pt4gw 5 жыл бұрын

Sir this should be done before running or after running???

@adrianwoodhouse3774 4 жыл бұрын

Doing this daily for the whole of February, will update at end of month. @54yrs old.

@katrinahagger4873 4 жыл бұрын

How were your results after the month?

@adrianwoodhouse3774 4 жыл бұрын

Katrina Hagger I knocked 2 mins 25 secs of my 10K Pb. No extra running involved.

@katrinahagger4873 4 жыл бұрын

Thank you for the update. I'm 40 and have scaled back to just running anywhere between 5k and 10k. I've ran quit a few half marathons and two full marathons and ashamed to say I NEVER worked my core consistently. I can only imagine if I would added core and consistent strength training. I'm shaking my head as I type this pitiful message. Oh well.... I'm starting now. My first day will be today and I'm sure I will be able to only get through a few of those exercises bevause those muscles are very week even from two cesereans. I'll try to be consistent and see how this goes!!! I'm typing it here so maybe it holds me accountable. 😢🙄

@adrianwoodhouse3774 4 жыл бұрын

Katrina Hagger stick with it I couldn’t do them all for fiddlesticks week. That’s why I posted made me stick to it

@tuncer175 6 жыл бұрын

this is great :)) good workout

@Aztecathletics 6 жыл бұрын

+Tunde Peter 🎉🎊🎉🎊🎉🎊🎉🎊😁

@Aztecathletics 6 жыл бұрын

+Tunde Peter There's a lot of great at home workouts for runners found on this channel, such as this one: kzfaq.info/get/bejne/msWWn7aiutfTnI0.html I'm always trying the make my videos better. If there is any changes you'd like to see, feel free to let me know. Thank you for commenting and I'm glad you enjoyed the workout😁

@jedipigg7077 3 жыл бұрын

Any tips on how frequent to do this for a developing runner?

@psychopathetic69 6 жыл бұрын

The end was hella funny. 😁

@HamzaKhan-yb6ev 6 жыл бұрын

This is gonna go to my playlist now cheers mate for uploading this

@Aztecathletics 6 жыл бұрын

Glad you enjoyed it👌😄

@sivapadimila5628 3 жыл бұрын

Sir please send video to General exercises and striding

@beans7889 6 жыл бұрын

Hey I have just joined the Cross Country team and have noticed that I've been getting very bad side aches. Will this core workout help prevent side aches?

@isimsizhatun5601 7 жыл бұрын

I will gonna try this. ..

@Aztecathletics 7 жыл бұрын

+Julia Scott 😁✌

@ravi-wq7zg 3 жыл бұрын

Please inform when to do this exercise like before running or after running and how much time gap needed between two HIT sessions.... Please reply

@ngosuetpoon5395 5 жыл бұрын

I am a 5000m runner Is it suitable for me to.do it ? How many days a week of doing this ?

@mikescourby 5 жыл бұрын

Would you follow up with the bodyweight squats workout next? 3-5 times a weekK

@abdulhafiedz7447 5 жыл бұрын

I will try this

@Aztecathletics 5 жыл бұрын

😊

@mei-lingtso7847 5 жыл бұрын

This is good

@Aztecathletics 5 жыл бұрын

😊

@andrewlopez9706 6 жыл бұрын

Looking for help running a 2 mile "race" (APFT) in under 16 minutes right now I am in the high 18's and I'm looking to reach low 13's in 60 days or less is there any routine or advice you give me to reach that goal?

@marcotolama1873 5 жыл бұрын

Andrew López just do simple core

@kexler1794 6 жыл бұрын

Do you think I can combine your upper body workout, your leg workout and this one into one workout? You know, first the core, then the upper body and then legs or should I only do one of them?

@Aztecathletics 6 жыл бұрын

Definitely! You can combine these to make a super workout👌 I would recommend starting with legs, upper body second, and finally core. A good rule of thumb for full body workouts is to start with your biggest muscles first. Let me know how it goes for you😁

@tranxmatthewcaubang3369 Жыл бұрын

Amazing workout, 10 minutes flew by fast somehow although I was struggling real hard

@nataliew9037 4 жыл бұрын

Lol this workout made me sweat and laugh!

@soorajprakash4959 4 жыл бұрын

Is it good for building endurance?

@headshot9487 6 жыл бұрын

Glad to say I did 75% of this

@Aztecathletics 6 жыл бұрын

+Buddy Goodman You da man😎

@headshot9487 6 жыл бұрын

Aztec Athletics should I do this later today I have a 4 x 800 tomorrow

@matthewfrost9050 4 жыл бұрын

Perfect😎😎😎

@ashokwallepurkar9369 3 жыл бұрын

nice

@helloworldyo4516 2 жыл бұрын

I wanna ask If i did running for 15 or 20 minutes or 2,3 km Then after how much time after running i should start abs workout

@134shusantsingh 4 жыл бұрын

This exercise when to do..after running or before running?

@vviolet934 4 жыл бұрын

I usually do core after my runs

@dipendrasinghshekhawat6415 6 жыл бұрын

Friend, I am not feeling this exercises enough for me, should I do more

@headshot9487 6 жыл бұрын

Should I do this later today also? I have a race tommorow

@Aztecathletics 6 жыл бұрын

+Buddy Goodman Rest up my friend. You won't lose any stamina by taking a day off. Your body will recover from your training. Also, go to the movies or spend time with your family or friends. Anything to keep your mind off tomorrows race. Let your mind and emotions reset to give you a fresh mental start for tomorrow. You got this champ! I wish you the best for tomorrow!

@gekong6193 6 жыл бұрын

Haha! The finished pose is cool!!

@Aztecathletics 6 жыл бұрын

💪😄👌

@abrolcattlefeed8597 4 жыл бұрын

My age 15 year mai runner hoo one week mai kitny din yeh exercise kroo sir reply

@azizshaf9935 Жыл бұрын

Do i need to do this workout daily?

@2010gvarelas 9 күн бұрын

Sería muy bueno si cambiará la música de los descansos..

@epidemic2816 6 жыл бұрын

How often is too often to do this workout?

@Aztecathletics 6 жыл бұрын

You can do this workout twice a day or even daily. Your abs have the strength and recovery ability to be hammered on a daily basis. Your core region is the foundation for all of your daily exercise or life activities. Hence it needs to be strong and it can handle a lot of physical stress. Stay strong my friend😁

@menzo938 3 жыл бұрын

Should I do this everyday as a runner?

@arunkumar-op6wg 4 жыл бұрын

Should I do before run or after run ?

@zendragora 4 жыл бұрын

After probably

@Aztecathletics 4 жыл бұрын

It depends on the routine you set up. I would recommend it at the end of your training session. In other words after your strength training or running training.

@jacobdragneel5374 7 жыл бұрын

Is this suitable for beginners who have no core strength at all?

@Aztecathletics 7 жыл бұрын

+Jacob Dragneel I actually have a 10 minute beginner core workout I've already recorded. I just need to edit it. I'll try to release it by Monday for you😁

@jacobdragneel5374 7 жыл бұрын

Haha thanks!! ur awesome!!

@kpmcdonald1 2 жыл бұрын

Nice work out but need to add a sound between the 45 seconds and 15 seconds

@duduaflalo1036 3 жыл бұрын

Can I do that every day ?

@frankzimmermann3114 2 жыл бұрын

👍🏽 here you are

@MrNandatube 6 жыл бұрын

Hai aztec, I am HM runner, wanna join FM next month. I've been doing calf plyometric workout, core workout, and bodyweight squat from your channel for this month, 4times a day. Is it enough for me? Is there other workout I need?

@Aztecathletics 6 жыл бұрын

I would try to include 1 or 2 days of weight lifting per week. Bodyweight is amazing if that is the only mode of exercise available to you, but if you can add in some weights, you'll increase your resistance to injuries and increase your performance. Keep it up champ!

@merihsolomon9958 Жыл бұрын

👍👍❤️

@silven8231 Жыл бұрын

Novice: excercise 15 sec. Rest 45 sec. Let's go💪🏽

@MichaelCounsel 7 жыл бұрын

How often should we do this a week?

@Aztecathletics 7 жыл бұрын

+Michael Counsel Awesome question! It depends on your training goals. Here's a guideline for you: Half/Full Marathon: 2-4x per week 5k-10k: 3-4x per week 400m-2miles: 2-3x per week + 1-2 Weighted Core Workout Sessions The best days to perform a core workout is on easy run days, rest days or cross training days. What are you training for?

@MichaelCounsel 7 жыл бұрын

Aztec Athletics thank you for the reply, I just completed my first marathon and am training for the next one. Will be looking to knock at least 45 minutes off the next one as this one I just trained to finish. Figured the ore WORK will help me with my goal. Awesome workout and I enjoy all your videos 👍🏻

@Aztecathletics 7 жыл бұрын

+Michael Counsel You're welcome and thank you for the comment! Hey, great job! Running a marathon is no easy feat. It takes guts and a lot of training! You're absolutely right! Running more will only get you so far. You need to incorporate a balance or rest, strength training, training cycles, and speed work to knock off minutes on your marathon time. I'm putting up a video on how to run faster next week. I'll send you the link😆 Thank you for the support and if you ever have any video requests, feel free to drop me a comment👍

@MichaelCounsel 7 жыл бұрын

Aztec Athletics thank you. I would appreciate the link to that video when posted.

@Aztecathletics 7 жыл бұрын

+Michael Counsel Here's the link to the video: kzfaq.info/get/bejne/qsdxoKWS0NLOZ5c.html Let me know your thoughts😆

@arslanmahmood 6 жыл бұрын

that's a pre or post running workout?

@Aztecathletics 6 жыл бұрын

I would recommend post-running. You'll be working your core in a fatigued state, which will strengthen it more. Your core recovers very quickly, so you'll be just fine, but that's not to say it will be easy as a post-run workout. Keep it up champ!

@kateeppolito4272 3 жыл бұрын

Lezdoit!!

@lunrfrost3216 2 жыл бұрын

Hardest core workout I’ve ever done. Idk if it’s because I just ran 6 miles or what!

@breakfastburritos19 5 жыл бұрын

Thanks for this! My arms were on fire lmao

@Aztecathletics 5 жыл бұрын

💪😁

@mzksar9632 4 жыл бұрын

The only real pain I endured during this workout was carpet burn 😂

@Aztecathletics 4 жыл бұрын

😂😂😂😂😂😂

@thatcoolxcrunner 3 жыл бұрын

Especially with the Mountain Climbers and it felt like I was doing them with my Cross Country team because we are training for the season in the fall. I'm trying to get to the point that by the time I graduate highschool, I can run a 15 minute 5k race, or quicker.