CXWORX isn’t just another fitness fad—it’s the secret weapon for runners looking to shave a minute off their 5K time without sending their heart rate into the stratosphere.
That’s the resounding takeaway from new research by Les Mills, published in The Journal of Sports Medicine and Physical Fitness, which has turned the traditional running regime on its head.
The six-week Les Mills Running & Core Training Study, led by Jinger Gottschall, Associate Professor at Penn State University, has dropped some striking stats.
Runners who took on three weekly CXWORX™ sessions not only managed to cut an average of 66 seconds from their five-kilometre runs but also improved their ability to hold a plank by more than 60%. All this was achieved without any significant spike in mean heart rate.
“Runners typically live by the slogan ‘more is better’ and simply run more miles,” Professor Gottschall says. “Our research demonstrates that integrated core training—so often a missing component—can improve running performance and endurance.”
And she’s not talking about endless sit-ups: the CXWORX™ programme uses three-dimensional plank variations and postural chain movements to target those elusive ‘invisible’ muscles connecting the upper and lower body.
For those not in the know, CXWORX™ is a 30-minute core training class that zeroes in on the torso and sling muscles. In plain English, it works the deep muscles that hold your running form together like the bones of an old ship.
The study’s participants saw faster running speeds and better efficiency, which Professor Gottschall attributes to “the unique sequence of integrated exercises you find in CXWORX™.”
The evidence is clear: whether you’re training for a Parkrun or eyeing the London Marathon, weaving CXWORX™ into your weekly routine will do more than build a six-pack—it’ll keep you upright and moving faster for longer. Three core workouts a week could be the edge you need to leave your running buddies in the dust.
Since the study, Professor Gottschall has written five running guides, covering everything from beginners to old hands chasing PBs.
Ready to give CXWORX a try? You can find these classes at most major gym chains across the country or tap into Les Mills’ on-demand platform, LMOD, and bring the core revolution to your living room.
The lesson here is simple: don’t just run more—train smarter. As Gottschall’s research shows, CXWORX can make all the difference, trimming time off your runs and building real, lasting strength.
