To maximize running performance and prevent injuries, a holistic training approach is essential. Strengthening the entire body, especially the core, prepares runners for the demands of high-mileage training.

Targeted abdominal exercises are crucial. While customary situps engage the core through spinal flexion, their effectiveness is often limited by improper form and a lack of progressive resistance. To optimize core training, incorporate weighted exercises that challenge the muscles in new ways.

The 3-step getup is an excellent exercise for runners. According to fitness expert Ebenezer samuel C.S.C.S., this move is a “situp upgrade” that builds functional strength. This exercise is part of a broader workout program that blends weight room techniques wiht running-specific core movements.

Jess Movold, a running coach, highlights the additional benefits of the 3-step getup: “This is going to help create that power from your glutes, postural awareness, and of course core strength, which is going to help with your overall efficiency while you’re on the run.”

The 3-step getup is a modified version of the Turkish getup, focusing on core engagement and stability.

Mastering the 3-Step Getup

1. Lie on your back with a dumbbell in your left hand, using a neutral grip. extend your right arm to the side, palm down. Press the weight up over your chest, keeping your gaze on the dumbbell. Bend your left knee, placing your foot flat on the floor, and extend your right leg slightly to the side.
2. Engage your core to lift your shoulders off the ground, supporting your weight on your right elbow while keeping the dumbbell extended.
3. Press up from your elbow onto your right hand, maintaining the dumbbell’s position.
4. Squeeze your glutes to lift your hips into full extension, pausing to maintain tension in your core.
5. reverse the steps to return to the starting position.

aim for 3 sets of 8-10 repetitions on each side,or 2-3 sets of 40 seconds of work followed by 20 seconds of rest per side.

“It’s also going to attack your glutes, which is great for runners.”

Unlock Your Running Potential

By incorporating the 3-step getup into your training, you can build a stronger core, improve glute activation, and enhance overall running efficiency.