Transform Your Core: Kenyan Elite’s 40-Minute Workout Revealed

A recent core workout designed for runners, utilized by elite Kenyan athletes, has gained attention for its effectiveness. Filmed by content creator Ben Felton, known as Ben Is Running on YouTube, this 40-minute session emphasizes deep core strength and endurance, crucial for long-distance running. Set in Iten, Kenya, a renowned training hub located at high altitude, the workout exemplifies the rigorous training regimen of professional runners.

While running is a fundamental part of training, even elite athletes must balance their workload. This means incorporating cross-training and strength work to enhance performance and prevent injuries. The workout demonstrated by Felton is part of a routine that many top runners perform three times a week alongside their running sessions.

The video presents a series of exercises that target various aspects of core strength. The workout begins with multiple plank variations, followed by leg raises, and concludes with movements like supermans. Interestingly, traditional sit-ups are absent, yet every core muscle group receives ample attention throughout the session.

One of the defining features of this workout is its focus on endurance. Each exercise is performed for an extended duration, either for a full minute or up to a slow count of 20. This controlled pacing is designed to maximize muscular tension, which is particularly beneficial for improving running performance and overall posture.

For those not used to this level of intensity, completing the full count can be challenging. Many participants, including Felton, found it necessary to break up the repetitions into manageable sets. For example, doing the first eight to ten reps, taking a brief rest, and then continuing until the set is complete proved to be an effective strategy.

Beginners or those struggling with specific movements can adapt by opting for easier variations. For instance, during side planks, lowering the knee to the ground can make the exercise more accessible. While the workout does not provide guidance on modifications, taking the time to preview the movements can help participants prepare for any necessary adjustments.

Breathing is another crucial aspect often overlooked during intensive workouts. Keeping a steady breathing rhythm can ease the difficulty of the exercises. Participants are encouraged to coordinate their movements with their inhales and exhales, which can significantly enhance performance.

The camaraderie among those participating in the workout is palpable. The video features not only Felton but also numerous Kenyan athletes and runners from around the world, all tackling the challenging routine together. Their shared moments of struggle, laughter, and occasional groans create a sense of solidarity, suggesting that even the most elite athletes face difficulties during such intense sessions.

As runners continue to seek ways to improve their performance, this core workout serves as an effective tool. Its design focuses on the fundamental elements of endurance and strength, crucial for those looking to excel in long-distance events like marathons. With its roots in a high-altitude training camp, this workout not only boosts core strength but also aligns with the best practices adopted by elite runners globally.