LEGS & CORE TABATA FOR RUNNERS

Welcome to the latest edition of Workout Wednesday when each week I share a running or strength training for runners workout for you to try at home. Strength training makes us runners stronger, faster and less prone to injury, so it's a good idea for all runners in incorporate at least a little bit of strength training into their workout week. Runners should to focus on balance, single leg work, hip and core strength, while incorporating lateral and rotational moves. 

You don't have to spend hours in the gym at a time, just incorporate some runner-specific strength moves on your off running day or after an easy run for best results. 

This workout is based on a version of the Tabata protocol, which is 20 seconds of work, followed by 10 seconds of rest, repeated for four minutes. There are four rounds in this workout, so the whole workout will take you less than 20 minutes to complete including the rest periods. 

For each round you will perform:

Exercise 1 for 20 seconds
Rest for 10 seconds
Exercise 2 for 20 seconds
Rest for 10 seconds
Repeat until four minutes have elapsed. 

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Legs plus core Tabata for runners. Download a free printable version of this workout. Save to Pinterest for later

EQUIPMENT

You can download a free Tabata app on your phone to help with the timing or use a timer like the GymBoss. 

I am using a 8lb medicine ball in this workout. You can do this workout with or without weight. 

LEGS + CORE TABATA WORKOUT FOR RUNNERS

ROUND ONE

RUSSIAN TWIST

Sit with your back at a 45 degree angle. Lift your heels off the ground to increase the challenge. Rotate your torso to touch the floor on one side, then alternate and touch the floor on the other side. You can add a weight or medicine ball to increase the challenge. Alternate sides for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

BRIDGE WITH PRESS

Lie on your back with your knees bent and your feet flat on the floor. Hold a medicine ball at your chest and as you raise your hips off the floor so that your body forms a straight line from your shoulders to your knees, press the medicine ball to the ceiling. Pause at the top then slowly lower your hips back to the floor and the medicine ball back to your chest. Repeat for 20 seconds, then rest for 10 seconds before returning to the first exercise. Alternate between the two exercises for four minutes. Rest for 30 seconds to one minute before starting the next round.

ROUND TWO

ALTERNATING SINGLE LEG DEAD LIFT

Standing on one leg, keep your standing knee soft (slightly bent) and perform a deadlift by bending at your hip while keeping your back straight and neck neutral. Extend your free leg behind you in line with your body. Lower until your back is parallel to the floor. With your back straight return to the upright position. Alternate legs for 20 seconds, rest for 10 seconds before moving on to the next exercise. 

ALTERNATING LEG LUNGE

With your feet hip width apart and your toes pointed straight ahead, hold your core stable with your back straight and take one large step with your right leg to lunge forward until your front knee is lined up over your ankle, your right thigh is parallel to the floor and your back knee is nearly touching the floor. Do not allow your knee to go past your toes. Use your right leg to push back up to standing in the same position as you started. Alternate legs for 20 seconds, then rest for 10 seconds before returning to the first exercise. Alternate between the two exercises for four minutes. Rest for 30 seconds to one minute before starting the next round. 

ROUND THREE

PLANK HOLD

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. For an additional change to your core, perform the straight arm plank with your hands on a medicine ball instead of the floor. Hold the position for 20 seconds, rest for 10 seconds before moving on to the next exercise.

MOUNTAIN CLIMBER

Start in a high straight arm plank position with your wrists directly under your shoulders with your legs wider than hip width for stability. Keep your body in a straight line from your shoulders to ankles while engaging your core. Do not allow your hips to hike up or sag down. Quickly bring your right leg, then your left leg in to touch your elbows. For an additional change to your core, perform the straight arm plank with your hands on a medicine ball instead of the floor. Repeat for 20 seconds, rest for 10 seconds, before returning to the first exercise. Alternate between the two exercise for four minutes. Rest 30 seconds to one minute before starting the next round.

ROUND FOUR

SIDE LUNGE

With both toes pointing forward, push your hips back and take a large step to your right and bend your right knee into a side lunge position and straighten your left leg. Do not allow your knees to move forward past your toes. Lower your hips as low as your flexibility will allow. Push back to starting position. Alternate sides for 20 seconds before resting for 10 seconds, then moving onto the next exercise.

SQUAT

Holding a medicine ball or a weight at chest level start with your feet hip width apart, push your hips back and lower until your thighs are parallel to the floor, like you are sitting back in a chair until your elbows touch your knees. In the low position, engage your core, squeeze your glutes and push up to standing. Take a deep breath in as your lower to the squat and breath out as you return up to standing.

Give it a try and let me know how it goes! Have questions? I'd love to help. Want to train with me? As of the time of the post I have personal training openings in Fort Worth. 

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Coach Lea