This underrated piece of equipment might be the best way to strengthen your core, according to a Pilates instructor

As for the lower body, you can gain power through your glutes by doing high reps of squats while holding a bar or dumbbells. I don’t normally focus much weight work on the lower body, but I do include some eccentric quad

strength workouts are important because running at faster paces, especially near anaerobic threshold, begins to feel easier, economy is improved, and stamina is increased.

Start each practice with three circuits of five reps of each exercise.

By engaging your arches and rocking your bodyweight back onto your heels, you should feel as though you have a strong, balanced base.

You can do a few sets of each individually or combine them in a circuit. If you have a kettlebell or weights, you can add those if you wish to increase the challenge.* Squats Push-ups Step-ups Lunges Glute raises Wall sits Planks Sit-ups Dips Curls (if you don’t have a weight you can use a full backpack) Burpees