10-Minute Yoga & Core Fusion: Essential Workout for Runners - The Run Experience

Aug 13, 2025

Intro

This is a quick summary of 10‑Minute Yoga & Core Fusion: Essential Workout for Runners from The Run Experience. It’s a great watch — we’re breaking it down so you can try the routine today. Be sure to check out the full video for all the details.

Key Points

Use mobility drills (hip swings, thoracic twists, shoulder rotations) to wake up the body and improve range of motion before running or swimming.
Combine yoga‑style stretches (Warrior 2 → Warrior 1, side‑lunges, split‑leg stretch) with functional strength (push‑ups at ~50% max, core plank variations) for a balanced, injury‑friendly routine.
Keep breathing steady, never hold your breath, and modify any move (e.g., push‑ups on knees, hand‑on‑thigh support) to suit your current knee/hip condition.
The workout finishes with targeted core work (plank knee‑to‑elbow lifts, side‑plank knee drives, hip dips) to strengthen the stabilisers that improve running economy.

Workout Example

Hip swings – 5‑10 reps each direction, front‑back and side‑to‑side.
Thoracic spine twists – 10‑15 seconds each side, raising arms.
Shoulder rotations – 10‑15 seconds each direction.
Warrior 2 (hold 20‑30 s) → Warrior 1 (45° back foot) → Down‑dog (30 s) – repeat both sides.
Push‑ups – 2 sets of ~25 reps (≈50% of max) or modify on knees.
Spinal twists – 5‑10 each side.
Lizard‑lunge with knee drop – hold 15‑20 s each side.
Cobra stretch – 20‑30 s.
Split‑leg stretch – walk hands to each ankle, hold 15 s per side.
Balance pose (big‑toe foot, soft knee) – 15‑20 s each side.
Core circuit (repeat 2×):

Front plank + 10 knee‑to‑elbow lifts (5 each side)
Side plank + knee‑to‑elbow drive (5 each side)
Hip dips (5 each side)
Repeat on opposite side.

Closing Note

Give this 10‑minute mobility‑strength‑core combo a try today—tweak the reps or hold times to match your own paces in the Pacing app, and keep moving forward! 🚀