Want to Run Faster? Try This 4 Minute Abs Workout for Marathoners - Lee Grantham

Aug 13, 2025

Intro

This is a quick summary of “Want to Run Faster? Try This 4 Minute Abs Workout for Marathoners” from Lee Grantham. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

A strong core, especially hip flexors and lower‑back, is crucial for maintaining efficiency in the final third of a marathon.
The 4‑minute drill can be done 4 times per week and takes only about 10 minutes a week total.
Focus on controlled movement; hang from a bar (or any sturdy overhead surface) using your skeleton, not your arms, to avoid using biceps or shoulders.
Progress from knee‑up pulls to full‑leg raises as you build strength and control.

Workout Example

Warm‑up: 30‑seconds of leg swings or dynamic stretches.
Setup: Grab a sturdy bar, hands shoulder‑width apart, and hang with straight arms.
Progression A – Knee‑ups:
- Pull knees toward chest, keeping movement slow and controlled.
- Perform 3 sets of 10 reps (or start with 2‑set of 5 if new).
Progression B – Straight‑leg raises (once comfortable):
- Keep legs straight, lift them as high as possible while maintaining control.
- Same volume: 3 × 10 or build up to 5 × 4 as you would with interval training.
Cool‑down: Light stretch for hips and lower back.

Closing Note

Give this core drill a try this week and watch your marathon form tighten up. Adjust the reps or progressions to match your current fitness level in the Pacing app and keep running stronger!