I tried a pro runner's 12-minute core workout — here’s what happened
Dying turtles, dead bugs and bird dogs are just some of the moves I tackled in this 12-minute core workout from a pro runner.
Core strength is a vital yet often overlooked aspect of long-distance running. Neglecting it can lead to poor form and increased fatigue during the latter stages of races. A recent 12-minute core workout by elite runner Phil Y Bowden impressed me with its effectiveness. The workout is equipment-free but benefits from a yoga mat for comfort.
Bowden guides the viewer through the routine and provides tips while working on each move for 40 seconds, followed by a 20-second rest. The session consists of two rounds of six exercises, preceded by a warm-up and cool-down. The goal is to build endurance in the midsection rather than create sculpted abs, focusing on slow, deliberate movements.
Many exercises target one side of the body at a time, like dead bugs, bird dogs, and plank shoulder taps, all of which enhance core stability during running. One challenging move is the dying turtle, a progression of the dead bug that tests core strength against resistance. While not necessarily intense, this workout is beginner-friendly and suitable for those with busy schedules.
It can be easily integrated into a running routine, either before or after a run, making it a practical addition to a fitness regimen.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
