Three Things Runners Should Do

Pick one, and do it everyday. I like the core and flexibility one.

1. Core and Flexibility

 Planks – 4 different moves hold for, 30 seconds each.

  1. Front Plank
  2. Backwards Plank (on palms and heels)
  3. Left Side
  4. Right Side

 Flexibility 

  1. Back Bridge
    Lay on your back, knees bent, feet flat on the floor roughly 18-inches from your glutes. Lift butt off the ground until hips and thighs are parallel, then lower. Set of 15, then lift right foot off the ground, balancing on your left and do 10 single-lifts. Repeat with 10 lifts on right foot.
  2. Alternate Toe-Touches
    Lay on your back, bend at the hips, and lift your legs straight up into an L-shape; spread your feet apart into the shape of a V. Reach with arms and torso to your left foot, down, up and reach to right foot. Do 20 lifts, alternating sides.
  3. Leg Swings
    Do each 10 times. Lateral: Swing left leg front-to-back, repeat with right leg. Horizontal: Face a wall, swinging left leg side-to-side, repeat right leg.
  4. Donkey Kicks
    Get on your hands and knees and into a table position. Keep the right leg bent at the knee and lift your right foot into the air, kicking until that thigh is parallel with the floor. Lower and repeat, 10 reps for each side.
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