3 Elite Trail Runners on Core and Strength Training

Side-Stepping Planks 
  • Get into the regular (prone) plank position. 
  • Step your left leg one foot to the left, then follow it with your right foot. Now your plank position will be offset a bit. 
  • Keep side-stepping left until your legs are close to perpendicular with your torso before side-stepping your way back to the regular plank position. 
  • Keep the movements slow and gradual so that each side-stepping plank takes about 45 seconds to complete. 
  • Increase tension in your core to maintain the integrity of your position. 
  • Focus on engaging the muscles of your shoulders and upper back so that your scapula bones stay flat against your back. 
  • Begin with three side-stepping planks on each side; build until you can do 10 on each side
More: Finding Your Core
Walking Lunges 
  • Step forward and lower into a regular lunge position. 
  • Instead of pushing backward to return to your original standing position, straighten both legs until the knees are almost straight, then push onto the forward leg. 
  • Bring the trailing leg through, in front of you, and then sink down into a lunge position. 
  • As you walk between each lunge position, focus on engaging your core so that your torso stays perpendicular to the ground. 
  • Repeat 10 times so that you have done 5 alternating lunges on each leg. 
  • Build up until you can do 3 sets of 20 walking lunges. 
  • As you advance, add weight by carrying jugs of water/something heavy in each hand.

More: 4 Strength Exercises for Time-Strapped Runners

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About the Author

Sabrina Grotewold

Sabrina Grotewold is the running editor for active.com. She runs nearly every day, and enjoys cooking and developing recipes, traveling, and hiking.

Sabrina Grotewold is the running editor for active.com. She runs nearly every day, and enjoys cooking and developing recipes, traveling, and hiking.

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