Video On-Demand: PreHab – Runner’s Core Routine

$4.99 / year

Get the routine that has helped thousands of runners build a strong, stable core.

Looking for a core routine that is fun, effective, time efficient and one that you’ll actually do? You’ve come to the right place. After years of experimenting, I’ve hand-picked the safest exercises that produce the best results. And, I’ve built the perfect three stage plan so you never get bored with the same routine and you keep the body progressing. The result? The McMillan Runner’s Core Routine – our best-selling video series. Start today to build your injury-proof, runner’s body.


Annual access fee.

Runner's Core Routine


Follow my proven three-stage core training system and you’ll safely and effectively build a strong, stable core. Simple as 1, 2, 3.

Stage 1 – Runner’s Core Routine

In Stage 1, you’ll learn how to properly activate all your core muscles so your spine stays in a safe position. The core is more than just “abs” so you’ll do a variety of exercises that challenge the front, sides and back of your core (and we’ll even do some balance training). Stage 1 is like a field test of core strength and will illuminate areas that require more attention. (Includes a follow-along workout where I’ll lead you through the routine.)

Stage 2 – Runner’s Core Routine

Building on the core strength and coordination you developed in Stage 1, Stage 2 advances the challenge to your core. In this stage, you move more toward a “run like” core challenge, where I have you maintain a stable core while your arms and legs are moving – just like running. You also get a heavy dose of hip strength work, something all of us runners need. (Includes follow-along workout.)

Stage 3 – Runner’s Core Routine

Now that you have a couple of months of core training under your belt, it’s time to put the finishing touches on your core development. In Stage 3, new exercises continue to provide a fun new challenge and by the time you finish the stage, you will now have all the core strength you need for your running (or any other activity you want to do). (Includes follow-along workout.)

Workout Details: In each stage, I’ve hand-picked 7-10 exercises that give you the best workout in the least amount of time. You’ll start with lower reps and sets and progress to more reps and sets. Expect to spend between 10 and 20 minutes on each routine (shorter when starting each stage and longer at the end of each stage). You should do this routine 1-3 times per week. The end goal is to have an effective core routine that doesn’t require hours and hours and keeps you motivated for the next session.

Have a question? We’re here to help.


“I got my first Boston Qualifier today with a 21 personal record!”

– Ramona M.


Build a world-class runner’s core for just $4.99!

  • Running-specific exercises
  • Approachable and easy to integrate
  • Adaptable to your strength level
  • Fast and effective routines
  • Used by thousands of runners


After you sign up, you’ll be sent an activation email. You’ll then access the Runner’s Core Routine page (just go to the My Videos button at the top of the website) and all the instructional videos and exercise progressions for each phase are listed there. And, there are even three follow along workouts for each phase.

As the name suggests, you and I will do the routine together. I’ll instruct you on the exercise to do and just like if we were in the gym together, I’ll lead you through the full routine. There are three follow along workouts for each stage. You’ll use the first follow along workout early in the phase then move to the second and finally to the third follow along workout. This way, you keep your body progressing and you never get bored from just doing the same exercise in the same way over and over.

There are three routines in the core training plan – Stage 1, Stage 2 and Stage 3. You’ll do each stage for 4-6 weeks then advance to the next stage.

The early stages last 10-20 minutes and the latter stages (where you are stronger and do more work) are 20-30 minutes.

Access to the Runner’s Core Routine costs $4.99 annually. When you sign up, you’ll get a full year of access to the program. Access renews automatically every year but you may cancel at any time.

One to three times per week is ideal. The point of having all the routines and progressions within the routine is to keep you from becoming bored. I want you to establish a habit of doing ancillary training like core training. This way, after you build your core, you’ll continue to injury-proof your body so you can keep running strong for years to come.

The main equipment used in your own body weight. However, there are a few exercises where a stability ball (you know those big round balls) and a hand weight (dumbbell, etc.) are used.

No. You can do this in the comfort of your own home (or hotel room if traveling). But, you can access this routine on any device (phone, tablet, laptop, etc.) so if you wanted to do it in the gym, you could just pull up the page, start the follow along workout and off you go!

Yes! This is not just a video for you to follow. This is a core training system and we’re here to help if you need it.