Eliud Kipchoge's KILLER core strength challenge (CAN YOU FINISH?)
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- čas přidán 5. 05. 2024
- Eliud Kipchoge's core strength workout is fit for a champion... It's also ideal for any runner who wants to build core strength for running!
In this video, I test the core routine that I saw Kipchoge and his Kenyan teammates complete in short video on the NN Running Team CZcams channel.
WATCH THE ORIGINAL VIDEO: • Strength exercises wit...
Strength training is a key part of marathon training for Eliud Kipchoge, on top of the mile after miles he runs each week. Regular core routines like this one help to keep him running strong and injury-free.
Give the workout a try for yourself and see how you get on!
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There are six core exercises in this example of Eliud Kipchoge's strength workouts.
In the order they appear in this video:
0:19 - SINGLE LEG BRIDGE
The single leg bridge is a great exercise for building hip strength and glute activation. Due to the unilateral nature of the exercise, you'll also be building strength your core muscles as you work hard to control the position of your pelvis and lower back throughout the movement.
Aim for 3 sets of 20 single leg bridges on each leg.
2:13 - GLUTE KICK BACK
This is a classic glute activation exercise, and also teaches us to disassociate movement at the hip from the movement of the lumbar spine and pelvis. Focus on initiating the movement of your leg from your glutes, as you consciously squeeze your butt to lift your heel to the sky. As you do so, try to keep your low back as still as possible.
Aim for 3 sets of 20 glute kick backs on each leg
4:19 - DEAD BUGS
This "dead bug" exercise is great for teaching extension control through your torso. As you extend the hip and reach the opposite arm overhead, you should not feel your lower back lift from the ground. Focus on keeping your core engaged throughout this exercise.
Aim for 3 sets of 60 seconds alternating sides throughout the dead bug movement.
6:11 - FIRE HYDRANTS
This resistance band "fire hydrant" exercise is great for strengthening your glutes and core. Just like the glute kick back exercise, you should aim to keep your torso still by engaging your core throughout the exercise, as you drive your knee out into resisted hip abduction using your glutes.
Aim for 3 sets of 20 reps on each side
7:49 - OBLIQUE PRESSES
These isometric presses target your oblique abdominal muscles. Make sure you apply as much pressure as you can between the palm of your hand and the opposite knee.
Aim for 3 sets of 20 alternating reps
9:13 - FRONT PLANK
Another classic core exercise to finish. This isometric hold is a great extension control exercise for your torso and core region. Focus on form rather than simply trying to hold the plank position as long as you can!
Aim for 3 sets of 60 seconds in the plank position
AND THAT'S IT!
I hope you found Eliud Kipchoge's core strength routine as challenging as I did... but also TOTALLY do-able.
Incorporate this type of workout into your marathon training 3 times per week and I have no doubt it will help you become a stronger runner.
Good luck!
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
WEBSITE: kinetic-revolution.com
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Traduz em português ,obrigado
Hye sir james..when doing deadbug or oblique. My back hip sound clicking and i dont have any idea. In youtube says that i must strecthing first but i do the result was same. Still sound click but not feel pain and it happen only at my right side. Can i know how to fix it and its dangerous to me?
1. Single leg bridge (20 reps per leg)
2. Glute kickbacks (20 reps per leg)
3. Dead bugs (60 seconds)
4. Fire hydrants (20 reps per side)
5. Oblique presses (20 reps)
6. Plank (60 seconds)
How many time per week broo?
Go for 3 times a week, and even more if you feel the need. I do core stuff like this 4-5 times a week. Don’t do less than 2 times, and don’t do more than 6.
@@dallantobler6144 thanks a lot 👍
@@muhammadrafifathanilmysyac1411 Yeah, for sure, I also recommend some other strengthening exercises for the whole lower body. Specifically squats, great for your quads hamstrings and glutes. I would also do weighted lunges. Those mixed with this core workout will make some injuries non-existent for sure. I know from experience. 👍🏼
Thanksss
This looks solid. Mainly due to the fact that it includes a lot of hip stuff. So many core exercises are so ab-focused, and everyone forgets that the core includes more- myself included.
True
"...the core includes more - myself included."
I also want to be a part of the core >:(
jcb69 core is another name for abs for many people so that is why they are an focused
Your core is the entire middle of your body. It includes the upper and lower back, the sides, the hips. So you’re right. I believe it even includes the rib cage on the chest. It’s basically the main headquarters of your body.
@@oscarstenberg2745 XD
UPDATE! When this video first came out I commented that I was actually training for a half marathon. At the time my PR was a 1:39:54. As of last week after 12 weeks and even though the Covid19 canceled my HM i ran one anyways and used this training workout for about 80% of my training cycle and I feel like this had a big impact on my fitness. I PR'd and ran a 1:32:42. I'm totally happy and found out my HM was rescheduled for sep 20th and will also be trying for a 3:30 marathon @ the twin cities marathon in Oct as of tomorrow will begin my training. But wanna give a big thanks to this and would for another video like this. They are informal and helpful. Keep up the good work!!! /
Good news. Have you done the rescheduled marathon since posting?
Very interesting, keen for an update
So since I've posted this, I've worked hard and just ran easy and made sure to work on myself and since I've gotten my HM time down to 1:25. Seems to be my cap. My main goal is to hit sub 3 and pray for a Boston invite lol. I've hit my 3:30 and gotten down to 3:05. A lot of yoga and easy hr training.
@@CharlZard19 It's great to know about your progress, happy for you.
Can you please share your strengthening and training workouts, maybe I can get some help improving my running times too...?
the twin cities marathon in fresno?
Love the workouts, will be adding them to my routine. Thanks James.
Great strength routine! He is a fun athlete to watch.
Glad you enjoyed the workout!
Kai Simon whatsapp no plz
I combine these with your „the only 3 exercices you need to run stronger“ exercices, with 12-15 repeats and 3 sets. Really nice workout 👌 thank you James
great video, definitely will incorp this into my weekly routine. thanks.
Thanks James, really good core/glute exercises! Thanks for the info 👍🏻🏃🏼♂️
Excellent! This was just what I'm looking for.
I'm going to try this workout with my mom. Thank you for making this videos. Very helpful.
What a great lesson,many thanks for tour generous sharing. Best wishes
Thank you for making this video~! I never got myself seriously into Core training this far. These looks convenient to do anywhere i wanted ~ And it's knowledge from Eliud~
Your approach of basing an exercise routine on what actually works for one of the world's best is appreciated.
Thanks, Hans! Pleased to hear you enjoyed the video 😃 What are you training for right now?
i just tried and it's wonderful .I am gonna introduce those exeercises in my rest days! thank uuu
Pleased to hear it, Mursua! Which was your favourite exercise?
Very do-able. I'll add it to my routine. Thanks for sharing 👍
This is my first visit to this workout and I've decided to make it a regular. I am an old spring chicken who is a judoka and BJJ. This is a great exercises for the legs which are essential in martial arts. Thank you.
Love this!! Challenging but functionally necessary!
Good stuff as this simply engages so much of movement around this hips. Thanks coach.
i really enjoyed the oblique presses!! thank you for this video.
Thanks for posting this
James you are brilliant. Love your excercises.
Thanks James, enjoy all your videos. Just done this work out, will be repeating regularly... the oblique presses are something new to me!
Glad you enjoyed the workout, Tom!
Im addicted to your videos and helping my.runn8ng so much thankyou!
Brilliant workout James. Tough one. Thanks for sharing.
You’re welcome, John! Hope it helps 😃 What are you training for right now?
@@JamesDunne I'm not running at the moment but starting back soon for a half marathon next year. I'm working on my core work at the moment. Thanks James
Absolutely loved this! ❤
A really good core workout. The fire hydrants were one of the first exercises I learned for running from my first running coach. After doing these fh, after each run, running up hills became easier and easier. Thank you for the video.
Brilliant, thanks James this is really helping me with my right side hip issue.
Really pleased to hear it’s helping, Richard!
SL Glute Bridge - 20/leg
Glute Kickback - 20/leg
Dead Bugs - 60s
Fire Hydrants (Resistance Band) - 20/leg
Rotational Press - 20 (not sure if it's 20 total or 20/side)
Plank - 60s
and do these 6 exercises 3 times!!
Up
Good share. I will be using these exercises for sure. 2nd month of ultra marathon 50 mile training
enjoyed the exercise. Helps to see you doing the whole sets. Regards from Israel
i just did a running analysis and those are precisely the muscles i was told i need to work on. nice workout.
Thank you so much. We do core with our cross country team, but we will incorporate the first 5 exercises. We already do the front plank.
Thanks man you really helped me a lot
Love the work out, will definitely give it a go
Nice workout,saw this too on CZcams. Very quick and easy to do when busy with family life, will add nicely to the training, strength and cross training. Thanks for breaking it down
The actual whole core workout is around 45 minutes long and is entirely calisthenics. Though they some times include single leg squats.
Myself a fitness freak, at my age of 51, would love to try the workout, thanks for sharing the best best core excercise, regards from india
Great vid and advice I’m going these as we speak 💪👍
Thanks, Chris! Let me know how you get on!!
That was great. Thank you.
That was fab mate! Big thanks!
Just tried this earlier today. Such good exercises! Thanks!
Great! Which of the exercises did you find most challenging?
for me they're all fine but my fav is the oblique presses
Hy whatsapp no plz
Good feel. Simple exercises . Great demo
I just tried it and it's a great workout. Thank you!
That's one heck of a workout! Nice video
I was just thinking that a list would be very helpful, and then it dawned on me to click on "More" - and boom! there it was.
Time codes and everything 😉 Enjoy!!
Thanks. As someone returning to sport in mid life after a long period of not exercising I am aiming towards distance running as a competitive sport that is likely to be a realistic goal for me so these exercises will be perfect for days I don't make it to the gym & when I am away from home
Very good quick workout. Well explained and effectively. Thank you.
Thanks! Glad you enjoyed it :)
nice workout. thanks!
I just started including these exercises last week. They are great! It feels like my body has woken up, I can actually feel my hips and bottom when I run now.
💯💪🏻💪🏻
Great workout James!!
Oooh i liked these exercises. Good CZcams recommendation
Glad you like the workout, Azizah!
definitely some additions for my after run planks :D thanks
Great video - I'm doing this in the morning.
The oblique variation exercise is spot on effective 👌
Nice 1 james just what I need,I’ve done a ultra and my glutes were aching 👍🏻
Definitely got me sweating 😅
I like this workout! Thanks
Amazing, Thanks a lot
Brilliant!
That's awesome mate! James Dunne
I'll start working on it!
Thank you man thanks
Thanks a lot!!!
Great exercise selection.
Awesome one 💖👌
Just tried this one James, was a good one, will aim to do every week and see how it goes 👍🏻
Before we get too ahead of ourselves some simple advise (from a Kenyan)
1. These guys have good genetics, cardio, skeletal, leg/torso ratio etc.
2. Many of these guys were running 10 - 15k a day barefoot as kids to and from school - barefoot running is what evolution built us for - so mechanics are truly natural
3. Nandi hills and Rift Valley highlands are 2000 to 3000m (6500 to 10000ft Altitude) so its like natural EPO since birth
4. Never eaten processed food - sweet potatoes, beans, maize (corn), fermented milk, organic meats from grazing cattle..
5. Psychological factor of training with world class athletes must also play a role.
You just discouraged me.
mwangi , well put body fat ya kipchoge ni almost nill percent.
This looks so hard
Will give it a try thank you ✌️❤
Very cool video thanks
Good video thanks
I'm trying these👍🏽
Thanks.
Excelent. Thanks
Fair play, you do those exercises well.
Thanks nice Job
This is what exactly I wanted to know about Eliud.
This is a class video
Hi James, thank you so much for such great workouts, which really make a lot of difference. Do you think they would be useful as strengthening exercises during the recovery period from posterior tibial tendonitis? I have heard that weak glutes may also provoke this injury, so I wonder if these workouts would help to prevent re-occurrence? Once again thanks a lot and all the best from Turkey.
Awesome warm up and over all toning/core workout. Combined with running or on its own, it has replaced my standard core floor routine!!
Thank you! Exactly the video I needed. Can you jump right into these exercises or is a warmup required? If so, how would you go about the warmup for this workout?
thank you! easy and ineffective!!!
That means you have a strong core. Nice.
Very nice sir thank you so much ☺️😍
I'm going to do those exercises for 6 months for my next marathon.
This seems to be helping a lot with my achillies tendonitis! 👍🏻
I can't help but to wonder how a core/hip exercise is helping you with an achillies issues. None of these exercises target the ankle or its mobility at all.
Very helpfull ❤️👍🙏
hard work , after a workout and run, nice job! cooked :)
Amazing
If it’s good enough for the Kenyans and Eliud himself, then it’s sure good enough for me, Solid little routine!
great workout
MUITO bom, na próxima traduz pro português
Thank you! Just finished it and going to try it for next few weeks!
Your number?
Excellent video Chris and very well explained, hard enough at the start but not too hard to put you off doing it regularly. I’ve added it to my rest days of my own training plan for my first marathon attempt in dec at Portsmouth.
Thankyou sir from india
Those glute bridges are no joke. My lower back pain completely disappeared after incorporating glute work. I currently do 3 x 20 single leg glute raise with foot on an Ottoman. Then 3 x side glute raise and a few Bulgarian squats if I can be bothered too. Just for maintenance, mind, but they really helped me.
Feel the burn!!
Obrigado pela aula
Thnks 🌍🙏
Apart from the Bavarian knee-slapping bit, I was already doing these! (Although way too infrequently) Now that I know that proper runners like Eliud & co do them too, I'll do them more often. (I guess i assumed they were basic exercises for 7.30 min/mile type carthorses like me.)
Great work! That plank was 90 seconds though tbh lol
Me gustaría tener a alguien con tus conocimientos para entrenar y correr juntos . Saludos y Bendiciones .
I think this is also good for the legs and for me this is important as I practice Brazilian Jujitsu.
Very good
This si so great