What do running and the high-intensity, low-impact workout of [solidcore] have in common? More than you may think.

Under the blue lights at [solidcore], you will see a variety of exercises that are carefully formulated to break muscles down to the second stage of muscle failure. Each day has a different upper body and lower body muscle focus for a full-body workout, but don’t worry – there will always be high-intensity core exercises. Focusing on these muscle focus techniques will improve your physical performance in lots of ways, but it can be a gamechanger for runners.

unlock running success: experts speak on how [solidcore] complements training

The comprehensive fitness strategy of [solidcore] has proven to be beneficial to runners or anyone on their running journey. Whether you’re an ultra-marathoner or just enjoy a casual stroll, a [solidcore] workout will help to increase running performance. Below are some fitness expert insights to help understand running benefits, the role of upper and lower body muscles in running, and how often you should incorporate [solidcore] into your fitness routine.

Charlotte Lechner PT, DPT, NCS, is a physical therapist and board-certified neurologic specialist. She notes the slow and controlled movements you see in class as complementary to improving your running game. 

“Most people believe running is mostly lower body – and while your quads, hamstrings, and glutes are primary movers during running, your core and upper body are also active and provide support for each runner,” said Charlotte. “Core and obliques are commonly overlooked, but they are active the entire time someone is running. [solidcore] fits the cross-training principles to a tee, as the slow and controlled movements help combine stability with mobility and target every major muscle group involved in running.”

[solidcore] is a high-intensity, low-impact full-body workout on a Pilates-inspired reformer.
On top of muscle build, [solidcore]’s formula for injury prevention also helps increase muscle stamina, resulting in them being able to sustain for longer periods of time (such as a long run). Senior Master Coach Rachel at the 14th & U studio is a certified run coach and certified strength & conditioning coach. She is a retired track and field athlete and credits [solidcore] for helping her create a well-rounded muscle build that is ideal for running. 

“The well-rounded muscle focus at [solidcore] allows for runners to prioritize muscle groups specific to their needs and journey,” said Rachel. “The single-sided work done in class helps keep balance in the body, and the low-impact nature of the workout is great for days runners don’t need to take on ground contact.” 

[solidcore] muscle focus techniques + running = the perfect combination for success

There are a few different lower body muscle focuses that are targeted at [solidcore], depending on the muscle focus that day. As mentioned earlier, each day at [solidcore] has a different lower and upper body focus. Check out the different muscle groups we target and how they can help in your running journey:

  • Outer glutes and inner thigh muscles are beneficial for protecting the joint muscles in the lower body, while also providing pelvic stability to help runners balance in their stride and propel themselves forward. 
    • Leg wrap day targets both of these muscles together! These two groups create lateral movements (side to side), which aren’t the main focuses in a lot of workouts. Targeting these muscles will help to strengthen your hip and improve your ability to perform a variety of activities, such as running!
      • Not only will leg wrap day hit multiple muscle groups, but the focus will also help combat common running injuries and train muscle groups that help us stay safe across all planes of motion.
  • Center Glutes and hamstrings help runners produce power and prevent overuse in the IT bands or knee joints. They stabilize you when you run and prevent the knee from collapsing forward.
    • Bulgarian split squats or platform lunges are great examples of exercises in a [solidcore] class that will help you when running!

Aside from just the lower body, core strength for runners is super important to take your running game to the next level – and that includes obliques, too. These muscles allow the pelvis, hips, and lower back to work together and expend less energy for ideal running longevity.  

how often should I incorporate [solidcore] into my running routine?

A common question runners ask is how often they should incorporate [solidcore] into their running routine. Because there are many factors to consider here (for example, if you’re actively training for a long run or just looking for a causal workout), the answer is going to differ for each person – your workout frequency and running frequency will depend on a variety of factors.

“Any training regimen depends on an athlete’s unique needs,” said Rachel. “A casual runner who isn’t in a race training cycle could incorporate [solidcore] 2 or 3 times a week. If a runner is in the middle of building for a race like a half or full marathon, working class into their weekly schedule once or twice is great for sustainability.”

Running can be intimidating for a lot of people, especially if you’re newer in your journey. But, there are a lot of great clubs or communities to join that can help you find people in similar fitness styles to you. Joining a social running group is a great way to meet people and build a community. Just like the friendships built inside a [solidcore] fitness studio, relationships that hold each other accountable and support one another’s fitness goals are beneficial for everyone involved.  

Mollie S. is a [solidcore] coach at the West End studio and the city lead for Almost Friday Run Club in Washington, D.C.. She’s seen people at all stages of their different running journeys and knows that both [solidcore] and running can seem intimidating at first.

Mollie S. is a [solidcore] coach and team lead of the Almost Friday Run Club in Washington, D.C. – a club that runs every Thursday and promotes inclusivity in the running community. Photos by @hf.lens (left) and @grayokay (right).
The Almost Friday Run Club is a community that welcomes runners of all levels and paces to create bonds that transcend miles. It started with a few friends meeting up to run along the West Side Highway in Manhattan and taking walking breaks to catch up with one another’s lives. It has now expanded to Boston, NYC, San Francisco, and Washington, D.C.. They meet every Thursday at 7:00 am for a 3-mile run and coffee afterwards.

“Class at [solidcore] is meant to be challenging. But, just like running, the more time you spend building a strong foundation, the better off you will be,” said Mollie. “Two things a lot of runners don’t think about enough are strengthening their core and back, which are both incredibly important in running.”

Why back? Your entire upper body provides balance and force as you drive yourself forward and can help hold form during a longer run. When bodies fatigue while running, they tend to “hunch” forward – a strong back can keep you upright over many miles and maintain proper running mechanics. Enhancing the strength of your upper body is key to improving your running efficiency. 

Classes at [solidcore] incorporate high-intensity core exercises that help build strong center core muscles. Having a solid core (get it?) can help absorb the force from impact during running, reduce the risk of injury and prevent pain. Additionally, it can effectively transmit the power generated by your legs to propel you forward and help you increase speed and longevity in your runs.

When asked for any advice she has for runners who are early in their journey, she says patience and grace are key.

“Listen to your body and work with the body you have that day,” she said. “Sometimes, you run for a few minutes and then scrap your plan and start walking. [solidcore] is the same way – not every class or muscle is going to be perfect every time, and that’s okay! Lean into the discomfort and celebrate yourself for taking on that challenge.”

Just like the strength training workout nature of a [solidcore] class, running will push you and challenge you to become the strongest version of yourself. If you want more tips on how to best incorporate class into your running routine, talk to a coach or certified running trainer. Experts suggest between one to three classes a week to vary the muscle groups and strengthen the core, but everybody’s running journey is different. Listen to yourself and your body, and make sure you follow the suggested steps for recovery after a [solidcore] class.

Ready to join the [community] and unlock the strongest version of yourself? Check out some [solidcore] new client specials to begin your journey under the blue lights.