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Writer's pictureMarie Whitt

5 Minute Core Workout for Stronger Race Finishes (No Planks!)

What if you DIDN'T have to do planks for core work?

Would you be ok with that? ;)


I was recently working with a runner one-on-one and he said,

"yeah, I know I should do planks.

But they're SO BORING.


So I just kind of...don't do them."


Look, I'm not judging.

That comic where that world is ending in 1 minute and someone starts doing a plank to make it last longer is what immediately jumps to mind.


Planks are good core exercises.

But there are an infinite number of other exercises to play around with, too.


And what if we dipped into that?

What if I gave you some of my favorite, running specific core exercises that you can progress easily on your own?


The best part:

NO PLANKS. ;)


Grab a dumbbell and a band and let's jump in.


5 Minute NO PLANK Core Workout For Runners

Circuit:

3 sets each // medium & heavy weights


Turkish Get-Up light

  • 6 Reps ea side X medium weight

Marching with Overhead Weight

  • 45 secs X medium-heavy weight

Sprinter Crunch with Band Around Feet

  • 15 ea side Reps


Running Core Workout to Help You Finish Stronger

Turkish Get-Up light

  • I know you're wondering what this "light" nonsense is.

  • PRO TIP: watch the video.

  • OTHER PRO TIP: light is my way of saying we've taken out the standing portion. Not because it's not important, but because we're going to hit that part in the exercise below. The rest of the turkish get up is chef's kiss. Two things I want you to notice: the legs are always reciprocal of each other, meaning, one is straight and one is bent. Like your running stride. And the arm holding the weight is a pull and the arm supporting you and helping you get up is a push. Which is the same as your running form: one arm is forward (push) and one arm is swinging behind you (pull). A turkish get up challenges your core stability and helps build finish-ready strength by resembling the entirety of your running stride.


Marching with Overhead Weight

  • There's a catch here...

  • THE SECRET: You have to keep PUSHING the weights overhead! Trust me, by the end of 45 seconds (or 30 if you need to), your upper body will get lazy. Your shoulders will drop; your elbows will bend. I need you to keep thinking "tall, tall, tall!" and keep your elbows straight, biceps by your ears. And...

  • Actively keep that core engage. A lot of people (not just runners) assume that means belly button to your spine. In reality it's actually activation of your TA (transverse abdominus), the corset muscle that wraps around your waist. You can engage this muscle by thinking about trying to bring your hip bones together.

  • All these cues can feel like a lot to focus on. Incorporate them all one at a time. Start with keep the weights high and tall. Then bring in the core contraction. Then worry about how high your knees are. You got it ;)


Supine Sprinter Hold with Band Around Feet

  • Get ready for some toasty abs ;)

  • THE KEY: remember that core engagement we talked about above? That's going to come into play here, too. Take the time to feel that space above your hip bones on both sides, and try to draw those hips bones together. If you're doing it correctly, you can actually feel the muscle pop up and push into your fingers. Try to keep this contraction THE ENTIRE EXERCISE.

  • yo. it's hard. be patient. take your time. re-set. Try this same core contraction with other easier core exercises you already know really well. You'll start to feel this exercises in an entirely new way.

  • Last tip: this exercise can be hard enough without a band. So only add the band when you're ready for the burn ;)


WRAPPING UP


HOW DO THESE EXERCISES MAKE YOUR FINISH STRONGER?

I want you to think of what strong runners look like crossing the finish line of a marathon, track event or relay, your local 5k, cross country race,...etc.

What do these runners look like?

Are they the runners where their heads dipping side to side?

Are their arms flailing for 400-800 meters back?

Are their shoulders hunched forward and their bending at the waist side to side?


Not. At. All.

Your strong finishers have strong AF cores.

And their core is strong in two ways:

  1. in endurance

  2. in stability


Endurance makes sense.

Their core has to stay tall and strong through the entirety of their race.


Stability can be a little harder to wrap your mind around.

Remember all those descriptors we just mentions?

(Head lolling side to side. Bending along the side body. shoulders hunched forward.)


Strong race finishers can put the pedal to the metal and their running form doesn't break (or at least not too much.)

A stable core is one where you dig deep for the fast finish, and you don't feel like you're becoming a tangled up mess of limbs. You continue to feel in control of your pace, you body, and your breath. You can produce power/speed and your body doesn't crumple because of it.


And that's why I chose the exercises I did for this circuit. All of these exercises challenge your body in positions that look like your running stride but in different degrees: the start, middle, end....or maybe all of them!


If you nodding your head and getting excited to try these out, I've got something you're going to love even more.


RACE READY.


It's my 16 week one-on-one strength training program for marathoners who are done with training cycles that end in dumpster fire because of repeat running injuries.


It's the key to your best and strongest race yet because it's designed for YOU. We work together to individualize the strength plan to match your running training plan exactly, so you build strength, peak, and taper both your aerobic fitness and muscular strength to get you ready to perform your best on race day.

No generic exercises.

No endless planks ;)

No hour long strength workouts!

and no gym membership needed. ;)


If you have a Spring 2025 race coming up and you're ready to Dare to Train Differently, sign up for the Race Ready Waitlist HERE!


I can't wait to see you on the inside.


Dare to Train Differently,

Marie Whitt, PT, DPT //@dr.whitt.fit


P.S. No really, Race Ready waitlist runners get early access to the 5 limited spots! So even if you're only mildly interested, go sign up!

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