Building a strong core is essential for marathon runners, as it helps with stability, posture, and efficient running mechanics. Here are some of the best core exercises to incorporate into your training routine:

1. Planks:

• Standard Plank: Begin in a push-up position with your elbows directly under your shoulders. Keep your body in a straight line from head to heels. Hold for as long as you can while maintaining proper form.

• Side Planks: Lie on your side with your elbow directly under your shoulder and legs stacked. Lift your hips so your body forms a straight line from head to heels. Hold on each side.

2. Russian Twists:

• Sit on the floor with your knees bent, heels on the ground, and your torso leaning back at a 45-degree angle. Hold a weight or a medicine ball with both hands and twist your torso to the right, then to the left, tapping the weight on the ground beside your hip.

3. Bicycle Crunches:

• Lie on your back with your hands behind your head, elbows wide. Lift your head, shoulders, and legs off the ground. Bring your right elbow and left knee toward each other while extending your right leg. Alternate sides in a pedaling motion.

4. Leg Raises:

• Lie on your back with your hands under your hips for support. Keep your legs straight and lift them off the ground until they form a 90-degree angle with your torso. Lower your legs back down without letting them touch the ground.

5. Superman Exercise:

• Lie facedown on the ground with your arms extended in front of you and legs straight. Lift your arms, chest, and legs off the ground simultaneously, squeezing your lower back and glutes. Hold for a few seconds before lowering back down.

6. Bird Dogs:

• Get on your hands and knees in a tabletop position. Extend your right arm forward and your left leg backward while keeping your hips level. Return to the starting position and repeat with the opposite arm and leg.

7. Dead Bug Exercise:

• Lie on your back with your arms extended toward the ceiling and your legs lifted with knees bent at 90 degrees. Lower your right arm and left leg toward the ground, keeping your lower back pressed against the floor. Return to the starting position and repeat with the opposite arm and leg.

8. Stability Ball Rollouts:

• Kneel in front of a stability ball with your hands on top of the ball. Roll the ball forward while extending your arms, keeping your core engaged. Roll back to the starting position.

9. Hanging Leg Raises (if you have access to a pull-up bar):

• Hang from a pull-up bar with your legs straight. Lift your legs up toward your chest, keeping them straight, then lower them back down.

10. Plank Variations (Side Plank with Leg Lift, Plank with Shoulder Taps, etc.):

• Add variations to your standard plank to increase the challenge and engage different core muscles.

Incorporate these core exercises into your training routine 2-3 times a week, focusing on proper form and gradual progression. A strong core will not only improve your running performance but also help prevent injuries as you prepare for your marathon.