10 Minute Upper Body and Core Workout
Build Upper Body and Core Strength for Better Running
This 10-minute, bodyweight upper body and core workout has been designed to improve your running posture, efficiency, and injury resilience — without adding unnecessary bulk.
The workout targets the muscles that help keep you upright and controlled when you run, including your shoulders, arms, upper and lower back, abdominals, and hips. A strong upper body works together with your core to maintain posture, control fatigue, and transfer force efficiently through your body.
If you perform this 10-minute workout 2–3 times per week, it will help you run taller for longer, improve running economy, and reduce the risk of common overuse injuries.
This workout targets the essential movement patterns runners depend on most: postural control, trunk stability, and coordinated upper- and lower-body movement.
What our members say
The best purchase of my life was buying Mark’s kettlebell workout a few years ago. I have been working on this set of exercises regularly for a few years now, twice a week, and this has made a huge difference.
Andrew Strong
I really appreciate everything I have learnt from you over the years. Really wish I had your help and knowledge when I was in my 20s over-training, getting injured all the time, peaking before orienteering races and believing I could eat whatever because I could just burn it off.
Tristram Miller
“What a fantastic resource of knowledge. I have been working on my running technique and the difference is substantial. I have never had metrics on Garmin that look so good.”
Andrew Milne
Frequently asked questions
Is this workout suitable for a beginner?
Yes. It is a bodyweight workout and is suitable for all runners.
When should I do this workout?
Ideally you should do some sort of strength and stability workouts 2 – 3 times /week. Initially starting on rest days or easy run days, and gradually progressing to also being able to do strength workouts on your harder run days.
Why only $8?
If you are thinking that is too cheap, what is the catch? There are two main reasons that should put your mind at ease.rnrn1. As a physio and passionate runner, I see so many injuries that could have been avoided by good body maintenance. This workout has been designed so every runner can achieve their full potential.rnrn2. I also believe that once you experience the benefits of this Strength workout, you'll want more and maybe…just maybe…you'll come back, buy more and possibly even upgrade to a full Streek Membership where you get access to our Complete Training Programs.
About the founder
Mark Green
Physiotherapist and Elite Runner
Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset
