Could you benefit from reduced risk of injury, improved balance, more stability in your joints, better posture and, consequently, better performance in your running? If the answer is yes to any of these, you should look at developing your core strength.

Whilst most runners focus their training on increasing leg strength, with the occasional upper body workout, a chain is only as strong as it's weakest link so it's important that you work on your core strength, too.

What is Core Strength?: The muscles that are deep in the body, within the abdominal and back areas of the torso, attached to the spine and pelvis, are referred to as 'core'. Put simply, it's the place where movement originates and is also responsible for our body's stability and balance.

How will core strength help my running?: Good core stability helps you maintain the correct posture and alignment, providing a solid foundation for a more co-ordinated and efficient movement of the legs and arms. Core muscles are deep within the torso and are key factors in the exertion of force. Strengthening these will improve your running technique and also make you less prone to injury.

It's not about how many sit-ups you can do!: Sit-ups, or abdominal crunches, are not the answer. They isolate the abdominal muscles, leaving you with underlying muscle imbalance and weakness in the core muscles behind them.

Yoga and Pilates: Both yoga and pilates aim to improve posture and body alignment. Practising pilates will make subtle differences to the way you stand, sit and walk, as it uses techniques which aim to bring the body back into balance. The exercises work what Joseph Pilates calls your 'girdle of strength' by using small, but highly controlled and co-ordinated movements.

Yoga is more about muscular flexibility and strength and is an effective way to both stretch and strengthen the body. Learning to use your body in a more efficient way will help to improve your athletic performance, as well as preventing injuries and discomfort.

Balls are best!: Stability balls, also known as power balls, swiss balls or gym balls are a great aid for exercising core muscles. You will initially feel unstable balancing on the ball, causing your body to utilise core muscles and use them simultaneously. Before you start, ensure that you select the right size ball, whether you’re working out in the gym or buying one to use at home. The Togu Powerball comes in 3 sizes: 55cm if you are between 5ft and 5ft 4in tall, 65cm for between 5ft 5 and 5ft 10, 75cm for 5ft 10 upwards. Make sure the ball is fully inflated as too much contact with the ground reduces the effectiveness of the exercise. Finally, you will need plenty of room without any obstructions.

There are many different exercises you can do with a stability ball - here are a few to try. The Togu Powerball comes with a poster of sample exercises or, if you're a member of a gym, ask an instructor to show you some more.

Balancing and kneeling: Place the stability ball on the floor with your knees and shins pressed against it. Put your hands on the top of the ball and slowly roll forward onto the ball, lifting your feet off the floor. Balance on your knees while holding on to the ball and gradually progress to removing the hands and kneeling completely upright on the ball. Tip: surround yourself with mats until your confidence increases! You'll be amazed at how quickly you make progress with this. Once you feel balanced, make small movements from side to side and use your core strength to maintain balance. Eventually you can progress to squatting, or even standing, on the ball!

Superman pose: Lie facedown on the ball so that the front of your hips are on the ball, with your arms out in front (hands together) and your toes on the floor behind you (feet together). Slowly raise your right arm and left leg at the same time and hold this position. Do the same on the opposite side. This exercise helps to strengthen muscles in your middle and upper back, which will also help your core stability.

Body tuck: Lie facedown in a press-up position with your thighs on the ball. Using your hips and knees, bring the ball forward so that it rolls onto your shins and tucks underneath you. Then reverse this movement and return the ball to the starting position. This move helps to strengthen your hip flexors and stretches out lower back muscles.

Hip raises: Lie on your back with your knees bent and feet on the ball. With your feet pressed into the ball, lift your hips off the ground until your body is in a straight line, from head to foot. Keep one foot on the ball and slowly raise the other knee to your chest and back again. Repeat on the opposite side before returning to the starting position. This exercise works a whole range of muscles including quadriceps, hamstrings, abdominals and lower back.

And finally...: Even if you just practise ball exercises or go to a yoga/pilates class once a week, it will help to increase awareness of the way you move your body and use your muscles to support movement. Simply sitting on the ball will exercise your core muscles and increase your sense of balance. Try it whilst watching TV or even at your desk!