Runners need a a full complement of both upper and lower body exercises to help them (not just core)... here is a potential workout you could do to help improve your running. Note, I do not prescribe recommended weigh loads as each load is dependent on the person.
Warm up:
5-10 minutes
Legs:
Single leg squats (with or without weights)
3 x 10 regular squat (moderate weight)
2 sets of 20 walking lunges using moderate weight
Step ups on a box (no weight or use light weight)
2 sets of walking lunges using medicine ball with a russian twist
Finish with box jumps or run up some stairs
Arms:
2 x 10 Chest press
2 x 10 incline chest press
2 x 15 overhead press using dumbbells
2 x 15 lateral raises
3 x 10 standing reverse fly
bicep curls at the end (as many as you can do in 2 sets using heavy weight)
Finish with some abs, pushups, or pull ups (just do one of these, your choice)
Cool down and stretch.
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