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Kipchoge’s Core Routine

Eliud Kipchoge recently broke the 2:00 marathon record. Right now he is one of the most famous of the Kenyan runners. I found this workout on James Dunes YouTube channel where he tests out the core routine he saw Kipchoge and his Kenyan teammates do (I’ve put the original Kipchoge video at the end of this post),

Strength training is a key part of marathon training for Eliud Kipchoge, on top of the mile after miles he runs each week. Regular core routines like this one help to keep him running strong and injury-free. Give the workout a try for yourself and see how you get on!

James Dunne @ Kinetic Revolution

Kipchoge’s Core Routine

My workouts: 20 reps each exercise, then repeat 3 sets without a break

Single Leg Bridge

You’ll also be building strength your core muscles as you work hard to control the position of your pelvis and lower back throughout the movement. Aim for 3 sets of 20 single leg bridges on each leg.

Glute Kick Back

Focus on initiating the movement of your leg from your glutes, as you consciously squeeze your butt to lift your heel to the sky. As you do so, try to keep your low back as still as possible. Aim for 3 sets of 20 glute kick backs on each leg.

Dead Bugs

As you extend the hip and reach the opposite arm overhead, you should not feel your lower back lift from the ground. Focus on keeping your core engaged throughout this exercise. Aim for 3 sets of 60 seconds alternating sides throughout the dead bug movement.

Fire Hydrants

You should aim to keep your torso still by engaging your core throughout the exercise, as you drive your knee out into resisted hip abduction using your glutes. Aim for 3 sets of 20 reps on each side.

Oblique Presses

Make sure you apply as much pressure as you can between the palm of your hand and the opposite knee. Aim for 3 sets of 20 alternating reps.

Front Plank

Focus on form rather than simply trying to hold the plank position as long as you can! Aim for 3 sets of 60 seconds in the plank position.

Incorporate this type of workout into your training 3 times per week and you’ll become a stronger runner. Good luck!

James Dunne

James Dunne is a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London). Since 2007 he has been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

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