Core & Flexbility Workout: HIIT & RUN SERIES

 

Attention runners and fit friends!
This Core & Flexibility Workout is the second in the HIIT & RUN Series and you’ll only need about 30 minutes to give it a try. Improve your running form by training core muscle activation and dynamic stretches. Below you’ll find the printable workout and short movement videos to show you how each movement is done.

HIIT & RUN SERIES

My HIIT & RUN Series is inspired by the workouts my clients love and I’m excited to share these with you! Each workout is quick (30 to 45 minutes), involves some running and can be modified to your fitness level.

Core & Flexibility Workout 1.0

Our core muscles (in our lower back, pelvis, abdomen, and hips) can make or break our running form. So can a lack of flexibility in our hips, knee and ankle joints. This workout will help you improve your control of your core muscles while taking your limbs through the range of motion required for efficient running.

Printable Workout

Click below to download the PDF and print. It still looks good in Black & White. Keep scrolling to view the movement videos.

Key points for this workout:

1. Start each movement by DRAWING IN your lower abdominal muscles (below your belly button) toward your spine. Keep your spine neutral (not bending forward or backward), keep your eyes level, and chin tucked.
2. Before beginning movements, you should also BRACE your core, tightening your abdominal muscles as if someone was about to punch you in the gut. This is also referred to as “bearing down”.
3. Run/sprint intervals should feel like effort level 8-9 (where 1 is equivalent to the effort of watching Netflix and 10 is running for your life from a hungry Cheetah).
4. If you don’t do a lot of high intensity workouts, shoot for an effort level of 7 or 8. You might need to start out with a fast walk or jog for your run/sprint intervals and that is no problemo! Repeat this workout and overtime you’ll get better.

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REMEMBER: While I am a certified run coach and personal trainer, I am not YOUR coach or trainer. Please consult your medical and fitness professional before beginning a new workout program. 

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Review Movements

Watch the videos below to review the movements in this workout, including how to modify the movements to your fitness level. Bookmark this post so you can come review the movements whenever you need a refresher!

Try Core & Flexibility 2.0

Get to the next level with the Core & Flexibility 2.0 Workout. You can access this workout as a member of the Run & Thrive Athletes or by purchasing my HIIT & RUN Series Program (coming soon).