CARMEL, Ind. -- People intending to run or walk the May 3 500 Festival Mini-Marathon in Indianapolis probably have already started their distance training.

But experts say the participants also should be working on strengthening their core -- the abominal muscles, hips and gluts.

Experts say far too many participants run the risk of injury, frustration, and even giving up because they don't understand that there's more to completing 13.1 miles than putting one foot in front of the other.

"A common misconception with people doing a lot of running is, well I don't need to do any strengthening, especially my legs, because I'm doing all this running. The prime movers get stronger, but the supporting muscles get weaker," said Matt Ebersole, an Indianapolis runners coach.

Ebersole noticed imbalance was interfering with Jackie Dikos' stride. Ebersole is training the Indianapolis runner for the Olympic trials in Boston in April.

"I was having a lot of issues with my gluts, my hamstrings, all through my hips," Dikos said.

The consequences of running through those issues are injuries and not reaching peak performance at the trials.

When the going got tough, Jackie got to the core of her problem.

"That's the center of gravity. That's what's going to make the limbs move," fitness specialist Ann Kaminski said.

Kaminski told 6News Staying Healthy reporter Stacia Matthews that core strengthening is the most essential component to endurance training.

Since incorporating the exercises into her training regimen, Dikus has picked up speed and endurance without pain.

"A lot of balance and stability work, which I definitely needed ... I can tell a big difference. And the foam roller is my new best friend," Dikos beamed.

Dikos made a $20 investment in a foam roller, a self-massage device that helps help work out kinks and get blood and nutrients back into the muscles after each workout.

"Treat your self like an elite athlete," Ebersole said.

And it's not too late to get with the core-strengthening program if you're training for the mini.

"You want to allow it two, three, four weeks to give yourself a good routine and you'll be able to feel the benefits and have a great race," Kiminski added.

The mini is about 10 weeks away.

If you need help incorporating core strengthening into your endurance training, visit www.personalbesttraining.com.