Cross & Core Training for Runners

with Empower Personalized Fitness 

Increase your Stability, Power, Endurance, and Running Economy!

Finish the racing season strong and injury free.


Want to finish the running season without the usual aches and pains? Are you struggling with chronic running injuries like plantar fasciitis, shin splints, or IT band friction syndrome? Are you running out of gas way too early on those long, steep hills? Maybe you’ve been dreaming about shaving a few seconds to a few minutes off of your P.R.? 

This summer, EMPOWER Personalized Fitness is partnering with local running experts at Bull City Running Co. to bring you their signature runner-specific strength and conditioning program “Cross & Core for Runners” that will both complement and complete your running training program. 

This 4-week series of workouts will be offered as a convenient 30- minute add-on to your regularly scheduled Tuesday evening runs, right at the Bull City Running Co. store.

“Cross training” for runners is defined as “any non-running activity that enhances and/or complements your running ability.”  Whether you are just beginning to run or you are an experienced marathoner, Cross & Core Training can benefit you in many ways.  Here are just a few:

  • Help develop or maintain muscular balance
  • Promote and facilitate correct running posture and gait
  • Decrease risk of injury to feet, legs, knees, and hips
  • Increase strength and power
  • Increase running efficiency/economy
  • Boost your overall fitness and speed



Each workout will be led by Nestor Paonessa – Assistant General Manager at Empower Personalized Fitness, experienced ultra-distance runner and cancer survivor. Nestor has completed numerous races at the 5K, 5 mile, 10K, 10 mile, and half marathon distances; multiple marathons including the Marine Corps Marathon, Wrightsville Beach Marathon, and Medoc Trail Marathon; Bull City Running Company’s “Tough as Trails” race series in Category C (all the longest distances); and most recently, the 2017 Umstead 100 Mile Endurance Run. 

Nestor combines his 15 years of expertise in the health and fitness field with his practical experience as a runner to bring you a comprehensive program that will round out your training plan and help you finish the racing season strong and injury-free.  Don’t miss this special opportunity!

Workout Calendar

All workouts start at 7:30 PM at Bull City Running Company directly after your training runs.








Corrective Exercise 










Increase and maintain joint range of motion and improve postural alignment


Improve muscle power generation and absorption of ground reaction forces


Improve running economy and overall endurance


Address weaknesses and imbalances in running-specific muscles that tend to get easily fatigued and negatively affect running posture, gait, and efficiency

Read more about Nestor’s remarkable story in the July 2016 issue of Endurance Magazine