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.
- Front Plank
- Backwards Plank (on palms and heels)
- Left Side
- Right Side
- 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.
- 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.
- 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.
- 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.
2. Better Form Implication
Improved form starts with getting stronger, and then you need to put that strength into practice. The most important thing to remember is to only adjust one element of your form at once — and do it gradually. Changing too much at once, or too quickly, will lead to injury. The good news is you can do this while running, so it should be easy to fit into your schedule.
– Pick one form flaw to focus on and stick to that one until it’s fixed before moving to the next adjustment.
– Consciously focus on adjusting that flaw for the last half mile during three of your runs the first week. Increase the number of runs each week, and then increase the distance you’re consciously running to fix that flaw. Only increase the distance by a quarter to a half mile each week.
3. Self Massage
Work out those kinks and sore spots to decrease the chances they will turn into injuries. Self-massage needs to be thought of as regular upkeep, not just when you’re injured.
It’s imperative that runners know what they’re doing; massage therapy is an art. Do it incorrectly and you can cause major damage.
“If pressure is forced and applied to quickly, surrounding tissue tightens up and the body doesn’t fully let you in,” said massage therapist Al Kupczak, who works with Olympians, other elite athletes and age groupers. “A good gauge is breath. Can you comfortably breathe through this process, or are you clenching your jaw and tightening up other areas in order to get through the session?”
If you’re tightening, you’re not getting the tissue release you’re looking for.
Read more at http://running.competitor.com/2014/08/training/3-things-under-5-minutes-every-runner-should-do-daily_86242/4#TZUoS4C3pW3cWvVk.99