Becoming a better runner isn’t just about getting more and more miles in your legs. Developing a strong core is an essential part of becoming a faster and fitter runner, and it will also make you less likely to get injured.

World Champion medallist and ASICS ambassador Jenny Meadows, along with her coach and husband Trevor Painter, have shared their top training drills with Sportsister so you too can gain core strength.

There are four main benefits for runners with a strong core:

1) Stability – the more stable you are, the less stress there is on individual muscles and therefore less risk of injury

2) Balance – athletes are seldom in a static position so to help maintain good posture you need to develop stability and balance during movement

3) Efficiency – a strong core will make you a more efficient runner meaning you can pick up the pace and the miles

4) Posture – improved posture thanks to a stronger core means an overall better technique

What exactly is core strength?

Your core section, known as your torso, is made up of more than 30 muscles across your back, stomach and hips. When they contract they stabilise the spine, pelvis and shoulder girdle and create a solid base of support which allowsus to generate powerful movements.

8 core stability drills

These drills should be done barefoot in the sand pit or with your trainers on the track. If you don’t have access to a track with a sand pit then you can also do them on grass but the instability of the sand means you work harder. Try and include them as part of your weekly training routine.

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In the sand pit

1. High knees walking (above)

Lift your knee so your thigh is horizontal; keep foot dorsiflexed (flex foot upwards from the ankle joint) whilst in air. Focus on strong glutes and core to help maintain balance.

2. Lunge walks (below right)

Step into a lunge so that both knees are at 90 degrees. Rotate your torso over your forward knee and back again to facing forward then step through to lead with the other foot. Again focus on strong glutes and core throughout the drill.

3. Hop hop swap and hold

Stand on one foot, simply hop twice then swap to other foot. Remember to suck in the core muscles and maintain a tall posture. The swap should be powerful and dramatic to help create instability so that you must work on glutes, core and intrinsic muscles in your foot to maintain stability.

4. Sideways hop hop swap and hold

This is the same as number 3 but hop to the side rather than straight ahead to create more instability.

5. Slalom jumps

Standing on the right hand side of the sand pit on your right foot, jump diagonally onto the opposite foot. Create more instability by jumping wider! Try to stay on one foot at all times.

On the track

6. Hamstring step and bow

Step forward, plant foot and bow/pivot from the hips keeping your trail leg straight and your back neutral. Try to get your back and trail leg horizontal and control the movement with your standing leg, hamstring and glute.

7. Caterpillar

Standing on two feet, walk your hands out in front of you until they are outstretched above your head. Then walk your feet towards your hands until they are as close as possible. As you walk forward bend your knee and plant your foot then push heel to floor to get a full calf and achilles stretch. Repeat.

8. Sideways Spiderman (above left)

Start in a press up position and walk hands forward away from your shoulders. Keep your back and legs as straight as possible, your core tight, and don’t allow your bum to rise in the air! Split arms apart keeping hands above your head, then as you bring them together split legs and repeat so that you crab along maintaining a strong tall horizontal posture.

Louise Hudson, Sportsister
The Women’s Sports Magazine