5 Core Exercises That Increase Stability and Running Efficiency

Transverse Cable Pulls

  • Complete two sets of 10 reps on each side
  • Progress to three sets of 15 reps on each side

This exercise targets rotational strength, something we engage with each running step as our arm rotates forward with the opposing hip. The exercise is done with a pulley cable, and the rotational movement should be at the core. Keep your hips stable during the movement. Your arms should maintain a consistent angle so you use your core muscles to pull the cable, not your arms. Maintain good posture throughout.





These exercises are five of my favorites, but remember, execution of the exercises remains vital. You can easily apply these principles to other exercises you may do as well.

More: Build Core Strength and Endurance Without Crunches

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About the Author

Ryan Warrenburg

ZAP Fitness is a Reebok sponsored nonprofit facility that supports post-collegiate distance runners in Blowing Rock, North Carolina. ZAP puts on adult running camps during the summer, and is available for retreats all year. The facility has a state-of-the-art weight room, a bio-lab for physiological testing and a 24-bed lodge. Coaches at the facility include two-time Olympic trials qualifier Zika Rea, Ryan Warrenburg and head coach Pete Rea. Visit zapfitness.com or check out ZAP's Facebook page for more info.

ZAP Fitness is a Reebok sponsored nonprofit facility that supports post-collegiate distance runners in Blowing Rock, North Carolina. ZAP puts on adult running camps during the summer, and is available for retreats all year. The facility has a state-of-the-art weight room, a bio-lab for physiological testing and a 24-bed lodge. Coaches at the facility include two-time Olympic trials qualifier Zika Rea, Ryan Warrenburg and head coach Pete Rea. Visit zapfitness.com or check out ZAP's Facebook page for more info.

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