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Standing Jump  How: Use a step at a gym (or find wide steps at a park or building) about midshin height Standing with the step directly in front of you jump up with both feet landing softly Step back down Do 10 to 20 timesNext Level: When you can no longer hear your feet landing jump up and then jump back down off the step
Lateral Jumps  How: Place a pole (or broom) on the ground and jump over it quickly side to side staying on the ground as little as possible Aim for three sets of 10 jumpsNext Level: Switch out the pole for something taller like a foam roller; the added height creates a bigger challenge
MobilityThe natural stress-recovery cycle of training can cause muscle fibers to knot up and stick together limiting their function and leaving you more susceptible to injury Breaking down these adhesions increases what's known as tissue mobility which allows muscles to properly contract and lengthen These exercises increase mobility in notorious problem areas for runners Do them after a run
Kneeling Hip-Flexor Stretch  Why: The leg swings like a pendulum from the hip when you run and if you have tight hip flexors the back swing is limited That can contribute to overstriding (landing too far out in front of your body) which puts more stress on the leg jointsHow: Kneel on one knee in a doorway so that your back is pressed against the inside of the door frame Tuck your pelvis under so that you feel a stretch in the front of your thigh For a deeper stretch rotate your front foot slightly out Hold for three minutes
Foot Massage  Why: Your plantar fascia a band of tissue along the bottom of the foot guides the foot from landing through to toe-off when you run Limited mobility can affect this motion and lead to problems all the way up to the hipHow: Sit down and prop one ankle on top of your knee Using your thumbs apply pressure to the arch of your bare foot prodding for tender areas Press firmly on any sore tight spots then flex and extend the toes to release the tissue Do for three minutes daily until the soreness is gone
Calf Smash   Why: Knotted calf muscles are less-effective shock absorbersHow: Sit on the floor with a foam roller under the calf of your extended leg Roll your calf over the roller and when you find a painful spota sign of knotted tissuepress into the roller Hold until the pain dissipates (usually 30 to 90 seconds) Alter your position slightly and repeat When that no longer hurts ask a partner to press down on your shin to add pressure
Can Strength Training Fix Faulty FormStrength training can improve your form (makes it more stable corrects imbalances) but it can't resolve faulty biomechanics If you have knock knees for example you will need to train your body to run differently through a process called gait retraining says Irene Davis PhD, such as good posture and proper stride (as demonstrated here by Olympian and world champion triathlete Andy Potts).
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