Sunday, March 23, 2014

Core 4 Strength Training Exercises

Walking Lunges - image from

A strength training program is quite beneficial for runners -- it can improve your running efficiency and help prevent injuries.  Unfortunately, many runners complain that they do not have enough time to do strength training exercises -- I disagree.  My belief is that you can derive great benefits from a minimal amount of strength training, providing these exercises are done on a consistent basis.

I recommend a very short strength training program for runners that need to accomplish a lot in a very short period of time -- I call this the "Core 4" Program.  Core 4 is comprised of four essential exercises for runners.  The Core 4 are:

  • Walking Lunges - do 10 "steps" in one direction; then turn around and do 10 more
  • Push Ups - do 15 reps (do modified version if necessary)
  • Bent Over One-Arm Dumbbell Rows - do 15 reps per arm
  • Plank - hold for one minute
After doing these four exercises, repeat all four again.  

Core 4 should take you a total of 10 to 15 minutes.  I recommend doing Core 4 two to three times per week.