© Getty ImagesPut simply, good core stability is one of the most effective ways to prevent injuries and improve running efficiency. The groups of muscles that make up your core section provide essential support so strengthening your core should form

Riding all day nearly always exposes your weakest link, which for most riders is the core. "The core area - your abs, lower back, obliques, hips and glutes - helps transfer power to the pedals, as well as stabilise the rider on the bike," says US

?"It's time to face the cryptic 'cross-training' references on my marathon schedule. What should I do? There's so much choice! Whenever I run more than about 14 miles my upper body gets tired, so I know I need to develop my core strength, but what's the best

Having a strong core plays a critical role in your best running performances. And it's not just one ab muscle that's hard at work, says Tim Hilden, an exercise physiologist specialising in running mechanics at the Boulder Center for Sports Medicine

In the past you'd have been hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "It's so important. The stronger the core, the more likely you are to hold your form and less likely to get injured

In the past you'd have been hard-pressed to find elite runners paying attention to their abs. Today, it's practically mandatory. "It's so important. The stronger the core, the more likely you are to hold your form and less likely to get injured

," Anderson says. "So keep it steady."The bands let you isolate and work on particular muscle groups. For runners, who often neglect their upper body and core, this means you can balance out your runs with a full-body workout. Try this routine a couple

strengthen your ankles and feet as well as your core.Negative Calf Raises Stand on a step with your toes on the edge and your heels hanging off. Push up with both feet into a calf raise. Lift one leg off the step, and lower your other leg so that your heel

You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session – and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow...

of injury. But the instabilities that have developed over the years still need to be addressed. The correct prescription of exercise will ensure that the legs and core muscles become stronger, more stable and evenly balanced. This will add greatly