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WATCH: Improve your balance, mobility and core with this Bosu ball workout

This routine is designed to put your body through strategic movements that complement your running and posture

In the January 2022 issue of Canadian Running, strength and conditioning coach Jon-Erik Kawamoto presents a challenging new workout focused on mobility and core for runners, using a BOSU Balance Trainer. This routine is designed to put your body through strategic movements that complement your running as well as the day-to-day sitting posture. 




If you’ve ever been to a physiotherapy clinic, chances are you are familiar with the half-ball platform device commonly referred to as a Bosu, which is used to challenge your balance. The ball can provide good cushioning for core exercises and is useful as a prop for certain mobility exercises, such as split stance squats and single-leg balance exercises.

If you do not have a Bosu ball, you are likely to find one at your local gym, or you can find one at your local fitness shop or online.

3x3x3 dumbbell workout for runners

Training mobility, improving posture and performing movements outside the running pattern not only improve your body’s movement literacy (i.e., your athleticism) – they also create a more resilient body, allowing you to get through your running season with less risk of overuse injury.

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Do this routine once or twice a week, completing two to four sets. Take minimal rest between exercises and a 90-second rest between sets.