Long Run Ready: a 21 Day Core Challenge
The 21 Day Core Challenge for 35+ mile per week marathoners: learn how to build the fatigue-resistant core strength to keep your stride strong and miles smooth on your long runs without planks, bird dogs, or dead bugs.
This is the anti-plank revolution.
Not that planks are bad, but whenever you search for running-specific core workouts this trio always pops up: planks, bird dogs, and dead bugs.
This 21 day challenge guides you through 10 minute core workouts, 3x a week, that are anything but basic. You’ll build cross-body rotational strength to maintain a powerful, smooth stride, connect with your deep core to beat long run fatigue, and explore what it feels like to run with strong running form on your hardest long runs, supported by a core that’s solid from top to bottom (shoulders to hips).
This is NOT your basic “3x10 crunches, 30 sec plank” program.
This is deliberately designed to challenge how you view and feel your core as a runner. You will have exercises that require some upper body strength and will include split squat and lunge-like positions. But NO dead bugs or bird dogs. (I included 1 basic plank: but it’s 100% optional ;)
WHAT IS IT?
Who it's for:
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The runner who wants fast, challenging and actually fun core workouts that fit into real life. Every workout can be completed in your living room with just a couple of dumbbells.
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The runner who wants to feel stronger without waiting months. This 21-day challenge is a focused mini-sprint that helps you build noticeable core strength in less time but still fits easily into any traditional 10-16 week running training program without feeling like “too much”
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The runner who's outgrown cookie-cutter core workouts with planks, bird dogs, and dead bugs. If these haven't changed the way you feel during the last 2 miles of your 16 miler, it's time for a new and smarter approach.
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The runner who struggles with consistency and finds themselves procrastinating to the point of skipping their core work all the time, every time.
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The runner who wants a core program that actually matches the demands of increasing mileage during marathon training and not just another generic ab routine.
Who it's NOT for:
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The runner looking to build a 6 pack in 21 days. Sorry, not sorry, wrong program.
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The runner who enjoys all floor-mat exercises. There’s the smallest sprinkling of these, but we move past them quickly.
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The runner who's looking for an "abs-only" program. Don't worry; there aren't any push-ups, but your upper body is part of the system that helps you maintain strong running form late into your long runs.
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The runner who is nervous to try new exercises. If you’ve been a member of the running fit fam for a while, you will recognize some of these. But if you haven’t, these are incredibly unique exercises, reflective of my personal treatment style as a doctor of physical therapy who loves running-specific strength training and rehab. You don’t like new, these are not for you.
How is the program delivered?
For the first time ever, you get to keep this program FOR LIFE inside of my new app!
Upon purchase, you will receive an invitation email. From there you will be guided to create your account within the app where you’ll have immediate access to the program and can begin today.
Inside the program are demonstration videos and points of performance notes I’ve written for every exercise to ensure you can successfully complete it and/or make modifications as necessary.
Still struggling with a particular exercise and adapting it for your body? Don’t be afraid to email me or send a message on Instagram.
What can you expect by the end of the program?
This is a 21 day core challenge where my goal for you is to take the first steps towards consistency and understanding your core is more than just your “6 pack muscle”.
I want you to finish this “mini sprint” feeling accomplished from the hard work you’ve completed and the strength you’ve built in a short amount of time.
But my biggest goal for you is to feel how much smoother the ends of your long runs are, how your running form no longer breaks down as quickly, and even how you can hold your pace for longer.
Offered for a limited time.