The Importance of Having a Strong Core

Having a strong core is essential to running, especially trail running. A strong core maintains balance, good posture, and good running form. On a long run, once your core is fatigued, the leg muscles are left to pick up the slack, which wears them out quickly, leading to form problems and, ultimately, injuries.

For building my core, I use some exercises from physical therapy, some from Jillian Michaels DVDs, and some classics. Here's what I do in 30 minutes on Mondays and Fridays:

• 24 reverse crunches
• 24 bicycles
• 24 crunch single leg lower/lift, 12 on each leg
• 24 three-tiered leg lower and lifts, crunch position
• 12 squats with a 25-lb kettle bell (these are to build quad strength)
• 24 Russian twists with a 25-lb kettle bell
• 24 crunches with a 25-lb kettle bell
• 12 squats with a 25-lb kettle bell
• 24 hollow-man with scissors
• 24 side plank dips (24/each side)
• 24 cross-front side leg lifts (24/each side)
• 24 inner thigh lifts (24/each side)
• 24 pushups
• 24 supermans
• 24 seconds thigh crunch on yoga block
• 24 seconds push me-pull mes on each leg
• 2 minutes squeezing exercise ball between knees, laying on my back with rear elevated
• 24 hamstring and side leg ball crunches, each leg (these are to strengthen the fast-twitch muscles in the hamstrings)
• 5 minutes of balancing on knees on exercise ball with arm swings to simulate running motion
• 24 modified dead lifts with 10-lb dumbbells in each hand (these are for developing hamstring and glute strength)

Reverse crunch: lift your rear into the air

Bicycles: alternate bending and straightening legs while twisting elbow to opposite knee

Single leg lift/lower: lower almost to the floor; keep legs straight

Three-tiered leg lower/lifts: legs together, straight; lower 1/3 of the way down and hold for a second; 2/3 of the way down and hold for a second; just above the floor and hold for a second; powerfully lift legs back to start.

Outer thigh side leg lift; keep torso in a straight line with your body where you're in contact with the floor 

Inner thigh leg lift: cross bent leg over leg on floor; lift leg on floor as high as you can, lower, repeat; keep torso facing straight out instead of turned toward bent knee

Supermans: lie on floor with arms stretched out in front of you; lift thighs and chest off the ground, keeping arms and legs straight 

Balancing on an exercise ball for five minutes while swinging my arms hip to armpit

Modified dead lift: with a soft bend in the knees and feet shoulder width apart, lower dumbbells to your ankles; keep your eyes on the wall in front of you; raise straight up using your hamstrings to do the work

 Tuesday through Thursday I do some basic core exercises:

• 40 crunches
• 40 reverse crunches
• 20 clam shells on each side
• 40 Russians twists
• 30 second plank
• 160 bicycles 
• 24 modified dead lifts with 10-lb dumbbells in each hand
• 2 sets of 12 squats with a 25 lb kettle bell

Sometimes I miss a day or two or an exercise (like yesterday I didn't do the bicycles), but more often than not, I get it done because of the rewards of a strong core.