What are some of the core exercises that can be done to help with my running program?

Probably the most basic exercise to help with your core muscles is the basic situp. Now if you have a tendency to have a lower back problem or are prone to lower back problems the basic situp can be almost impossible to do.

If this is a problem you have, like I do, I modify the exercise and do leg lifts. I will lie flat on my back and place my hands under the lower part of my back. This helps give me support. I will then lift my legs about 6 inches off the ground. I will hold it for 10 seconds and then put my legs down. I'll do this for 3-4 times.

Another core exercise I will do for my abdominals is a modified crunch. I lie flat on my back and bend my knees so my upper leg is 90 degrees to the ground and my lower part of my leg is parallel to the floor. I will place each hand next to my ears. I will then lift my shoulders off the ground and try to reach up. Once I reach the maximum height I will hold it there for 10 seconds and then lower myself back to the ground. I will do this 3-4 times.

Now these past exercises are for your stomach muscles and what does this have to do with your back? Well, actually everything. Believe it or not have strong stomach muscles will help your back. When I first started doing these exercises I said how is this going to help my back? It has and I continue doing them to this day. Now I'm not saying by doing these stomach exercises will make your back pain go away but it does help manage the pain. I still have days where my back hurts and I have to take it easy.

This is what I do to help me. I don't want to have any type of back surgery and be restricted. I've heard good on both sides, having no surgery and having the surgery. I feel as long as I can maintain without surgery the better for me. I don't want to take the chance that I'll get the bad end of a back surgery.

I'm no doctor or surgeon and I am not giving any type of medical advice but saying what works for me and has worked for me for a long time.