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Digital Subscriptions > Women’s Running > February 2019 > Power up your core strength

Power up your core strength

Looking for a PB this spring? Master these six exercises to help build your core strength, which will improve your posture and help you run faster

workout

You’ll have to do more than just running if you want that all important PB this year. Your core connects your upper and lower body to work as a unit while you run. Improving the strength of all the muscles in your trunk will improve your posture and make your running stride more efficient. It will also increase the power of your push off, making your strides more effective. A strong core improves your balance, which reduces energy loss; this will help you to run faster.

Warm up

Perform a dynamic warm up that includes swinging your legs sideways, forwards and backwards. Do a few stationary squats to increase your blood circulation and warm up your body before starting the exercises. You can also do these exercises after a run.

Sets and reps

Perform two sets of 15 to 20 repetitions. Aim to do the workout at least twice a week as part of your running programme.

Cool down

Lie down on the floor and extend your arms above your head. Make your body as tall as possible. Inhale for four counts and exhale for eight counts. Repeat 10 times.

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About Women’s Running

Our new-look magazine is going from strength to strength, as are our tribe of happy runners! This issue we spoke to Mara Hafezi, a runner who is defying both her own and others’ expectations by sailing through the Marathon des Sables and by encouraging women of colour to take up running. If you’re inspired by Mara, our beginner’s guide will get you off the sofa and into your trainers in no time, and then for a bit of extra motivation, you might want to have a glance at our half marathon training guides. There’s one for beginners as well as for those of you who want to smash your PB at the next 13.1-miler. We focus on speedwork this issue too, and how building on your speed can power the rest of your running – even if it hurts while you’re doing it! Plus this issue, we’ve got the only core workout you’ll ever need: build it into your running schedule to see quick results with your strength and speed on the road. Then wind down with our feature on Sophrology: just how can this mindful practice help us live more in the moment and actually run better?