On a recent vacation, I had an opportunity to try Pilates, a system of exercise developed decades ago by Joseph Pilates to promote a balanced body.

After an hour of muscle burning, arm quivering and much groaning, I realized that although running has given me the heart and lungs of a lion and the legs of a cheetah, it's left me with the midsection of an earthworm.

It's time to do a little work on my core.

Having a strong middle benefits everyone but can improve runners' performances. New studies by the American Heart Association show that resistance training can lower blood pressure, lower levels of LDL cholesterol and raise HDL cholesterol levels.

Weight or resistance training also can reduce the risk of developing diabetes by improving the way the body processes sugars.

Having a strong core helps eliminate lower back pain by holding the spine in its proper alignment. Back strengthening exercises work in conjunction with abdominal exercises to stabilize and take the stress off the spine.

Runners can reap additional benefits from having a solid core. A stable middle helps running efficiency by eliminating the tendency to twist side-to-side. That means you'll put more of your energy into forward motion and could eliminate one of the causes of those pesky side stitches.

Stability in the torso carries all the way down. Get rid of the upper body twist and you reduce one of the stresses on knees, ankles and feet.

Core strengthening doesn't have to be complicated or expensive, but, as in most things, consistency is key. Concentrate on your core at least two days per week to reap the benefits.

According to a study by researchers at San Diego University, most of the ab-strengtheners you see on late night infomercials are the least effective way to strengthen your core. The best exercise equipment for abs is an exercise ball.

Do your crunches with the ball under your hips and lower back or reverse crunches with the ball tucked behind your knees and you'll double the effectiveness due to the instability of the ball.

Push-ups with feet or lower legs on the ball are effective in strengthening the upper body while laying over the ball and raising the upper body strengthens muscles in the back.

While traditional crunches are one of the least effective was to strengthen core muscles, the old bicycle is one of the best. Lie on your back, hands supporting the head, knees pulled toward your chest. Alternately extend each leg while touching the opposite elbow to the bent knee.

For other core strengthening exercises, visit the American Council on Exercise at www.acefitness.org.

Friday, 12:15 p.m.: Lunchtime run, Cabot. Run 6 to 7 easy miles with me from St. Luke Church. 724-352-2777 or pneubert@stlukecabot.orgSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. 724-898-2525 or www.runpa.comSaturday, 8 a.m.: Hot Harry's Group Run, North Park. Run from 7 to 20 miles. Leaves from Lt. Stone Field.Saturday, 9 a.m.: Chambersburg Half Marathon, Chambersburg. 301-739-1366 or coachwk86@aol.comSaturday, 9:30 a.m.: St. Patrick's Day 5K Run-Walk, Big Rock Park, New Brighton. 724-495-9417 or jhilfinger@co.beaver.pa.usSaturday, 10 a.m.: St. Patrick's Day 10K Race, Presque Isle State Park, Erie. jimlang@bigwhitetrailer.comSaturday, 10 a.m.: Diane Kelly 5K Run-Walk, Warren. 814-726-0110 or chris@warrenymcaSunday, 8 a.m.: Hot Harry's Group Run, North Park. Same as Saturday's run.Sunday, 2 p.m.: Grafton Five Mile, Grafton, W.Va. 304-265-5575Wednesdays, 12:15 p.m.: Lunchtime run (same as Friday) 724-352-2777 or pneubert@stlukecabot.orgMarch 22, 7 A.M.: Lt. J.C. Stone 50K UltraMarathon, North Park. Honors Vietnam War hero. www.active.comMarch 22, 10 a.m.: Shamrock Shuffle 5K, Hopewell. 724-378-9306 or shamrock5k@yahoo.comMarch 29: Fools' Run 10K, Indiana, Pa. Also 3-mile walk. First leg of Indiana County Triple Crown. 724-349-0501 or jswauger@comcast.netMarch 29, 8:30 a.m.: Climb Pittsburgh II, Pittsburgh. Climb 760 steps (38 floors) in Gulf Tower. 724-933-6180, Ext. 2, or ldaly@lunginfo.orgMarch 29, 8:30 a.m.: Just a Short Run Half Marathon, North Park. Choice of 5K, 13.1 miles or 30K. 412-490-0881 or info@justashortrun.netMarch 29, 11 a.m.: Cook Forest Half Marathon and 5K, Cook Forest State Park. 814-393-2081 or jroesch@clarion.eduMarch 30, 1 p.m.: Ken Brumbaugh Memorial Race, Altoona. Choice of 5 miles, 2 miles or 2-mile walk. 814-695-4467 or contactus@hollidaysburgarea.orgApril 5: Campus Classic 5K, Schenley Plaza, Pittsburgh. Benefits Hillman Cancer Research Center. pittcampusclassic@gmail.comApril 6: Run for Someone Special 5-Mile and 2-Mile Run-Walk, Sykesville. Benefits Jefferson County Association for Retarded Citizens. 814-938-6578 or frhet@comcast.netApril 19, 9 a.m.: Genesis Riverside Run, Heinz Field, Pittsburgh. 412-766-2693 or tricia@genesispgh.orgMay 11, 8:30 A.M.: Susan G. Komen Race for the Cure 5K, Pittsburgh. Largest running- walking event in the area. www.komenpittsburgh.org

<B>Millcreek Distance Classic Half Marathon, March 9:</B> Nick Kruse, 1st Overall M, 1:15:08; Tracy Meeder, 1st Overall W, 1:30:06; Bob Gracie, 1st Senior M, 1:41:48; Michelle Choo, 1st Grand Masters W, 1:46:36; Michelle Ellery, 2nd 40-44 W, 1:41:11; Kristen Levan, 1st 35-39 W, 1:41:34; Bob Crawford, 1st 60-64 M, 1:46:26; Kathleen Kelly, 2nd 50-54 W, 2:14:30; Tom Murray, 2nd 65-69 M, 2:26:43; Adam Leskanic, 1:35:23; John Armstrong, 1:40:04<B>Millcreek Distance Classic 5K, March 9: </B>Curt Bachus, 1st Overall M, 19:39; Fran Jozlowski, 1st Overall W, 22:37; Mitch Radella, 1st 40-44 M, 20:11; John Antinossi, 2nd 60-64 M, 24:29; Lou Lodovico, 1st 75+ M, 28:14Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone: 724-352-4395. E-mail: bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.