Hi, I'm Holly Del Rosso here at The Works Personal Training Studio in New York City. This is weight training routines for runners. These core moves are going to keep you long and lean, increase your running time, increasing your speed and athletic performance. We're going to grab five pound dumbbells. The first move we're going to do, squat, alternating press with a twist. You're going to engage your core and your entire upper body in this movement. Your arms are going to be directly overhead, you are just shifting on your feet, come back down, squat, rotate and press, squat, rotate and press. This move is great because you are strengthening your entire body. The next exercise that's very important for runners for ankle and joint stability is the single leg touchdown. So you're going to put one hand on your hip, you're going to touch down to the ground, pick up a dumbbell, squeezing your glutes, pushing off that heel in your left foot, back is flat the entire time. Try to keep your neck in line with your spine by looking right in front of you, holding your core strong, bracing your spine. For best results with this exercise, perform three reps of 15 four times a week.