You might notice that the front of your thigh gets sore after a hilly run or after a week of

increased mileage.  That soreness you feel is the 4 quadriceps muscles that make up

the front of the thigh.  Stretching them out will help in the recovery process. 

We cannot overemphasize the importance of this exercise.  It strengthens the

hamstrings, glutes, and quadriceps.  Being on just one leg also challenges your

balance.  Maintain good posture and remain as steady as possible throughout the

motion. 

Using the foam roller might hurt a little at first, but keep at it!  Over time, you will see

what a difference this "self massage" technique can make.  Foam rollers are a runner's

best friends!

This can be fun exercise, but don't just swing your leg with abandon.  Make each swing

a deliberate motion and think about the muscles that you are activating.  You'll

strengthen your abdominals and stretch your hamstrings, pelvis, and hips in the

process.

Runners need loose calves!  A tight calf will cause the hamstring to tigheten...and a

tight hamstring will cause glutes and hip rotators to overextend and tighten....That's why

stretching the whole chain of muscles is so important.

When you do any exercise routine, it can be tempting to start compensating with your

back.  Avoid this at all costs!  Try to remember the muscles that you are targeting in

each exercise and AVOID relying on your back when it is not supposed to be used. 

No matter how careful you are, your back will probably feel some tightness from the

running and the whole body routine.  Stretch it out as you are nearing the end of the

exercises. 

Runners often complain of hamstring tightness.  Avoid this problem at all costs!  No

muscles group is an island - over time tight hamstrings will cause your hip rotators and

glutes to overcompensate and shorten.  So stay on top of stretching this important

muscle group!

Also known as "bird dogs," this is a great overall core exercise.  It not only strengthens

the abs and back, but also involves the glutes and improves balance and stability.

This exercise will strengthen your lower abdominals.  It's sometimes easy to forget how important the abdominals are to runners.  We just don't use our legs and arms when we run.  We also rely heavily on our abs.  Without them, we wouldn't be able to lift our knees high off the ground. 

We rely on on our glutes constantly throughout the running motion!  Treat them right

and give them a good stretch.