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.

Regular push ups target your chest and shoulder muscles.  This version targets those

muscles too, but also works your triceps (back of upper arms).  The triceps muscles 

are easy to overlook because we don't see them when we look in the mirror, but

strengthening them will help you maintain an upright running posture. 

Many of you probably worry about having "love handles."  This exercise works your

lateral ab muscles (which includes your external and internal obliques) and

systematically eliminates "love handles."

Don't neglect the stretching part of the routine!  You're going to be working your abs in later exercises.  It's important to loosen those muscles up before you start challenging them.