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runcoach blog

Distance runners need strong core muscles. A strong core helps runners and walkers improve stability, balance, and posture.  A strong core prevents waster lateral movement while running, which means more energy is directed to move forward, faster!

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This is Coach Tom’s favorite routine which will target many of the running muscles and also areas of weakness. It takes just 20-30 minutes and it will develop your flexibility, strength, and core muscles. (Core muscles include the muscles in your abdomen, back, pelvic floor, and glutes.) We recommend that you do 8-10 reps, 2 times per week. If any of the exercises are too challenging at first, please shorten the duration. Over time, you will get stronger and be able to increase the duration.

Flexibility
  • Side to Side Legs Swings - Dynamic movement that loosens up the hips, groin, and lower back.
    Active Toe Touch - Controlled stretch engaging the hamstrings and lower back while promoting dynamic flexibility.
    Front to Back Leg Swings - Mobilizes the hips and hamstrings, increasing range of motion for forward movement patterns.
    Scorpion Activation - Dynamic spinal twist stretch that opens up the chest, hips, and lower back.
    Active Quad Stretch - Engages the quads dynamically while improving hip mobility and balance.
    Pigeon Stretch - Deep hip opener that targets the glutes, piriformis, and hip flexors to increase lower body flexibility.
    Static Quad Stretch - Traditional standing stretch to elongate the front of the thigh and relieve tension.
    Hamstring Stretch - Elongates the back of the thighs, helping to reduce stiffness and improve stride length.
    Stars - Dynamic mobility exercise involving arm and leg extension to improve balance and coordination while engaging the core.
    Cobra - Gentle back extension stretch that opens the front body and stretches the abdominals.
    Cat Cows - A flowing spinal movement that increases flexibility and circulation through the back and core.
    Downward Dog - Full-body stretch focusing on hamstrings, calves, shoulders, and spine alignment.
    Child's Pose - Stretches the lower back, hips, and shoulders while promoting relaxation.
    Pretzel Stretch - Deep, seated spinal twist that opens up the back, glutes, and hip musculature.
    Foam Rolling: Calf, IT Band, Glutes, Hamstrings, Quads - Myofascial release technique to reduce tightness, enhance circulation, and speed up recovery across key muscle groups.
Strength


Quad Stretch

May 13, 2019

 

You might notice that the front of your thigh gets sore after a hilly run or after a week of

increased mileage.  That soreness you feel is the 4 quadriceps muscles that make up

the front of the thigh.  Stretching them out will help in the recovery process. 

quad_stretch



Hamstring Stretch

May 10, 2019

 

Runners often complain of hamstring tightness.  Avoid this problem at all costs!  No

muscles group is an island - over time tight hamstrings will cause your hip rotators and

glutes to overcompensate and shorten.  So stay on top of stretching this important

muscle group!

hamstring_stretch



 

Many of you probably worry about having "love handles."  This exercise works your

lateral ab muscles (which includes your external and internal obliques) and

systematically eliminates "love handles."



Cobra

May 18, 2010

 

Don't neglect the stretching part of the routine!  You're going to be working your abs in later exercises.  It's important to loosen those muscles up before you start challenging them.



Regular push ups target your chest and shoulder muscles.  This version targets those

muscles too, but also works your triceps (back of upper arms).  The triceps muscles 

are easy to overlook because we don't see them when we look in the mirror, but

strengthening them will help you maintain an upright running posture. 



Glute Stretch

May 16, 2010

We rely on on our glutes constantly throughout the running motion!  Treat them right

and give them a good stretch.



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