A CORE routine is key for trail and ultra runners--especially for staying quick, nimble and safe on downhill trails!
In this video, Nike trail runner Francesco Puppi walks you through a FULL Core routine for intermediate trail + Ultra runners. We'll do:
✩PLANK (45'’)
✩SIDE PLANK (1’)
✩SUPERMAN 10+10
✩CRUNCHES (15)
✩BRIDGES (5/SIDE)
✩DYNAMIC PLANK (30'')
✩WALL SIT (45'')
✩PLANK + HIP DIP (45'')
✩DEAD BUG (30'')
✩PLANK TAP ON SHOULDERS (30'')
✩ MOUNTAIN CLIMBERS (15'')
This full CORE routine is great for runners of any level of experience. It'll help you take care of your muscles after your runs and avoid injuries. We recommend stretching after an easy run or on recovery days, a couple of times a week. You can also keep it separate from your training sessions: whenever you have a spare 15 minutes, go for it! The idea is to hold each position for 20-30’’ which is about the time your muscles need to relax and stretch.
Enjoy!
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