each leg alternately, keeping the pelvis level.2. The plankPurpose: To strengthen the deep abdominal muscles - along with many other muscle groups. This classic core exercise is done by all the elite training squads.Starting position: Lie face

is eccentric muscle strengthening and core stability training. You really need to give this between 6-10 weeks to work effectively. If, after this period, the problem is no better despite following your rehabilitation guidelines, your situation may need

When your lower-back muscles are weak, you are more likely to suffer from nagging pain, bad posture or below-par running. To keep this critical ‘core’ area strong, you need to strengthen and stretch the erector spinae muscle group. The following

feet flex and react, increasing your sensory perception and enjoyment. The zero heel-to-toe differential ensures your core is naturally engaged and strengthened, your hips and feet align and your posture improves, giving you the foundations for better

core muscles, which have a major impact on your running technique.Ralph HydesRalph Hydes is a running, duathlon and triathlon coach. He has helped many athletes reach international-level competition and has been the trainer to corporate teams

stomach limits your time in a pair of trainers. "If you're spending a lot of unnecessary energy moving the spine forward and back, it doesn't contribute to forward momentum at all," she says. Core – not 'alfCore strength is vital for long-term runners

fix by swapping high-fat butter and cream for chicken stock, puréed cauliflower and a moderate amount of cheese.Preparation time: 65 minutesServes: 4 625ml vegetable or chicken stock2 bay leaves1 medium cauliflower, cored and cut into large pieces225g

together the brown sugar, candied peel and Cointreau (or orange juice). Drain the currants, cranberries and peppercorns and add to the sugar mixture, stirring well.3 Core the apples and use a sharp knife to make an incision around the middle of each apple

for when your next craving strikes. Preparation time: 40 minutesMakes: 121 Pink Lady apple, cored200g self raising flour, sieved50g oatbran1⁄2 tsp baking powder175g (+ 1 tbsp) caster sugarzest and juice of 1 orange3 medium eggs100ml sunflower oil75ml

Ingredients1 tbsp olive oil2 parsnips, peeled, cored and cut into chunks2 carrots, peeled and cut into small chunksFinely grated rind and juice of 1 orange200ml vegetable stock125g shallots, peeled and halved1 courgette, halved lengthways, cut