{
  "id": 533467,
  "title": "I tried a pro runner's 12-minute core workout — here’s what happened",
  "url": "https://urgent.news/2026/08/11/i-tried-a-pro-runners-12-minute-core-workout-heres-what-happened",
  "topic": "finance",
  "section": "Finance & Markets",
  "published": "2026-08-11T04:30:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/i-tried-a-pro-runners-12-minute-core-workout-heres-what-happened"
  },
  "original_language": "en",
  "account": "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.",
  "summary": "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.",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}