This article originally appeared in Well+Good.

A strong core is mission-critical for athletes of all stripes, and runners are no exception; if you're simply pounding the pavement without spending time focusing on your core strength, you're likely sabotaging efforts to actually improve your performance. Fortunately, on the latest episode of Good Moves, Nike master trainer Traci Copeland offers a 17-minute, comprehensive core workout for runners (or any athlete) that also serves as a reminder that when doing core work, it's essential to pay attention to more than just the abs.

"Today we're gonna focus on core strength," she says. "Core strength is essential to everything that we do, so whether you're doing cardioHIITa strength workoutyou're a runner, or you like to take spin classes, this workout is for you."