A strong core is important for balance and stability, a good posture and optimized transfer of energy in every step you run

We chosen some exercises that strengthen the core, improve the stability, enhance muscle interaction, and will help you prevent common running injuries in hips, knees and ankles. Each exercise should have five to seven repetitions, three sets if not specified otherwise

Supine Bridging

Lie on your stomach with your legs in straps. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position. Avoid arching your lower back

Supine Knee Flexion

Lie on your back with your heels in the wide/narrow Sling, or one heel in each strap. Tighten your abdominals and lift your hips into a straight body position by pressing your heels down. Pull your heels toward your buttocks without dropping your hips. Return to starting position

Side-Lying Hip Abduction

Lie on side with wide sling. Support the upper body on your forearm. Tighten your abdominals and lift your hip until your body is straight. Lift upper leg. Avoid flexing your hip. Return to the starting position. The exercise can also be performed on a straight arm

Side-Lying Hip Adduction

Lie on your side with your legs in a wide/narrow sling. Tighten your abdominals and lift your hip by pressing the legs down, at the same time lift lower leg. Avoid flexing your hip. Return to the starting position. The exercise can also be performed with the upper body supported on your forearm

Prone plank with cycling

Lie on your stomach with your legs in straps. Support your upper body on your forearms. Tighten your abdominals and bring your body into a plank position, alternately left and right leg in a cycling motion. Avoid arching your lower back. Return into plank position between each movement. Repeat 20 times each leg

Backward lunge + hip pull and calf raise

Stand about one meter in front of suspension point with one leg in strap at ankle. The ropes should be vertical in starting position and the strap about 20 – 30 cm above the floor. Press ankle into strap and glide backwards while you flex your hip and knee (backward lunge). Glide back into starting position and continue up by pulling your hip into a “stride”. Continue further into a calf raise on your supporting leg. Repeat ten times per leg in three sets

NB: Maintain foot/knee alignment and keep your upper body straight/slightly leaning forward