Geoffrey Kamworor Other Hearst Subscriptions holds the world record for fastest half marathon—58:01—and has won the New York City Marathon twice. Three years in a row—from 2012 to 2014—he finished the Berlin Marathon go longer, or prevent that same pesky Eliud Kipchoge.
In order to race as fast as he does—and keep up with Kipchoge—Kamworor has to do more than just run. For him, cross-training is key, and he regularly gives us a peek at some of the activities he does to stay in top running shape on his Instagram page.
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is no stranger to speed over long distances. The 26-year-old runner from Kenya currently lower body, core, and upper body—all of which are essential for improving your performance, preventing injury, and increasing efficiency.
Shoes & Gear get faster, New York City Marathon niggle Advertisement - Continue Reading Below again, adding in strength-based exercises to your non-running workouts will help build the strength that you need.
Watch the three Instagram videos below to see Kamworor demonstrate each exercise—featuring some of his newest training partners: his kids!
1. Lateral Step Over With Shuffle
Find a center point (Kamworor uses a ledge, but you can use an exercise step, a jump rope, or any object) to step over. Start on one side of the object, staying light on the balls of your feet, take 3 quick shuffle steps, then step over the object laterally. Repeat on other side. Continue to alternate.
2. Russian Twist
Start in a seated position with heels on the ground and knees bent. Hold a weight (or in Kamworor’s case, a soccer ball) out in front of you. Engage core and twist torso to the left, drawing the weight or ball to left hip. Keep the rest of your body stable and chest lifted. Return to center and repeat on the right side. Continue to alternate. For an added challenge, lift heels off ground like Kamworor or recruit your kids.
3. Push-Up
Start in a high plank position, hands flat on the floor slightly wider than shoulder-width, wrists in line with shoulders, legs extended so body forms a straight line from head to toe. Gaze slightly in front of hands so neck is neutral, not strained. Engage your core and glutes, then bend elbows, allowing them to flare out at a 45-degree angle from shoulders, as you lower chest to the floor. Press through hands to push back up to high plank position. Repeat.
Danielle Zickl is a freelance writer who has 10 years of experience covering fitness, health, and nutrition. She's a graduate of Ithaca College. You can find her work here on Women's Health, and in many other publications including PS, SELF, Well+Good, Runner’s World, Outside RUN, Peloton, Men’s Fitness, and more.
