The Cannon Core Workout For Runners

There’s a good reason why core workouts for runners have become so popular over the last few years. Actually, there are quite a few reasons.

Training your core will deliver a variety of benefits:

Improved running economy, by delaying fatigue late in a race or long run

Increased strength of the core region, including the hamstrings, hips, glute muscles, lower back, and abdominals

Prevention of running injuries, by increasing your ability to withstand the impact forces of running

Give you shredded six-pack abs!!!

Ok, that six-pack promise isn’t really true. Getting ripped abs is mostly genetic and depends more on BMI and diet than anything else…

But still, core workouts are a vital part of any runners’ training program.

That’s because all movement originates from the core. If you want to improve your mobility (the ability to move well), it’s critical to start any movement from a position of strength.

Your core is like a platform where all other movement starts from. The more postural stability you have, the better you’ll move.

And no matter what type of runner you are, you’ll benefit from core training:

Beginners need even more strength training to prevent injury

Older runners need to prevent muscle loss

Those who don’t run races still need to stay healthy

Frequent racers (even virtual races) need to mitigate the higher intensity

Clearly, practically every runner will benefit from a stronger core.

So I’m thrilled to announce the Cannon Core Workout for Runners, a dynamic, runner-specific, leveled core session that will help you build core strength, improve efficiency, and prevent running injuries.

And it’s perfect for beginners or even advanced runners.

Cannon is a different type of core workout than other routines you might find elsewhere for three important reasons.

1. Cannon Core is Runner-Specific

Many other core workouts aren’t actually designed for runners. You’ll see more metabolic or aerobic exercises (“heavy breathing” exercises), a more traditional focus on just the ab muscles, and no balance with the posterior chain.

But not Cannon. I’ve built this routine to be more comprehensive with focus on the chest, glutes, upper back, lower back, and transverse abdominals.

It also is balanced and includes exercises that strengthen the glutes and lower back. These are not typically considered “core” muscles but they do complement them and help us be more balanced athletes.

2. Cannon Core is Dynamic

Many core workouts only include exercises like planks, side planks, bridges, and reverse planks. These are great exercises – but they’re static. They don’t include any movement.

Cannon has a variety of exercises that have you move in a variety of planes of motion. You’ll rotate, cross your midline, and work on single-leg strength.

There’s just no substitute for building athleticism than dynamic movements.

3. Cannon Core is Leveled

Are you a beginner? Or a veteran with years of running and weightlifting experience? Either way, Cannon Core is for you!

That’s because Cannon is a leveled core workout for runners. It includes 2-3 levels for each exercise, allowing you to start where you’re comfortable and move up when you’re ready.

But that’s not all. Not only is each exercise leveled, you can also:

Complete 1-3 sets of the core workout depending on how much time you have and your ability

Perform each exercise for as little as 10-20 seconds or as long as a full minute

More flexibility allows you to get more out of the routine. Start at a beginner level and you’ll be completing Cannon Core a year from now at an advanced level!

posted Saturday November 26th
by Jason Fitzgerald