Core Body Strength: Abs and Back

The “core body” refers to the muscles of your torso that help you maintain your posture, whether you are running, standing, or sitting. Strong abdominal and lower back muscles will combat fatigue during the marathon and during long training runs. Sit-ups, in any form, are among the easiest and most effective ways to strengthen the abdominal muscles, but you can use an abdominal machine at the gym, too.

Although most runners exercise their abdominal muscles, they often neglect the back. Most of us harbor some tension in the lower back because of time spent sitting at a desk. Try this exercise to release some of that tension: Lie on your back with your knees bent and feet flat on the floor, and your arms by your sides. Tighten your gluteal (butt) muscles and abdominal muscles simultaneously and flatten your lower back onto the floor. Hold for a count of 5, then relax, and repeat 2-3 times.