Discover the Core Workout Used by Elite Kenyan Runners

A new core workout designed for runners, popular among elite athletes in Kenya, is gaining attention for its effectiveness. Created by content creator Ben Felton, who shares his fitness insights on YouTube under the name Ben Is Running, this 40-minute session is filmed at a training camp in Iten, Kenya, a renowned high-altitude training ground for some of the world’s best runners. The workout focuses on building deep core strength and endurance, essential for long-distance running.

The Structure of the Workout

The workout consists of various exercises aimed at enhancing core stability, vital for maintaining performance during races. Instead of traditional sit-ups, it incorporates a series of planks, leg raises, and supermans, ensuring comprehensive engagement of different core muscles. Athletes at the camp perform this workout or its variations three times a week, balancing their running regimen with strength training.

Participants in the workout follow along with Felton and other athletes, although the video does not provide a clear view of the instructor throughout. This requires viewers to pay close attention to the movements demonstrated. For those new to such workouts, it is advisable to take additional breaks, as the intensity is notably high.

Key Takeaways from the Experience

The core workout emphasizes endurance, with each exercise performed for a minute or a slow count of twenty. This method maximizes muscle engagement, enhancing both running performance and overall functional strength. The slow pace allows for increased time under tension, a critical factor for developing core stability.

Many participants may find completing the full count challenging. It is common to take breaks; in fact, breaking the exercises into smaller sets can be beneficial. For instance, a participant may start with the first eight to ten repetitions, pause briefly, and then continue until reaching the target count. Finding a rhythm that works for individual fitness levels is key.

It is also helpful to consider alternative variations of the exercises. For example, when struggling with side planks, lowering the knee to the ground can provide additional support. While the video lacks specific guidance on modifications, observing how other athletes adapt can offer useful insights.

Breathing techniques play a significant role in managing the workout’s difficulty. Participants are encouraged to synchronize their movements with their breath, which can ease the strain during longer sets. Maintaining a steady flow of oxygen helps to enhance performance and endurance.

Interestingly, camaraderie is a significant aspect of the workout experience, as athletes from various backgrounds share in the challenges presented. The shared struggle fosters a sense of community, even for those following the workout remotely.

Overall, this core workout is an excellent way for runners at any level to improve their core stability and endurance. While it may be demanding, the benefits for long-distance running are clear, making it a valuable addition to any training regimen.

For those interested in exploring this workout, it is recommended to watch the video on Ben Is Running’s YouTube channel, where it is available for viewing.