Planks
Planks help strengthen your core so that you can keep a straight upright posture when you run. It’s common for runners, especially when they tire, to bend forward at the waist. Doing so means you have to work harder to overcome gravity, and it causes your back and upper-leg muscles to overcompensate in an effort to keep you more erect. So you’re exerting more energy and running slower. Do 3 sets of 30 seconds, as you get stronger you can increase your time to one minute.
Superman
This move targets your entire back, an essential part of your core. Lie on your stomach with your arms and legs extended so you look like Superman flying through the air. Lift your right arm with the left leg, then alternate sides. A crucial part of running is having good posture. This strengthens your back, and keeps you upright the whole time you run.
Stretching your Achilles and Hamstrings
This is what you want to do at the end of a run. This will help lengthen those ligaments, and keep from feeling tight while you run. This is especially important if you wear heals.
The following exercises will help you build strong, powerful, and injury-resistant muscles that will help you power up hills, sprint across the finish, and maintain good running form mile after mile.
