The exercises performed should be done on opposite days that you run. The stretches may be done after your run.
- Lying on your back, push through your heels and raise your hips off the ground. Squeeze your glute muscles and abdominals. Your body and thighs should form a straight line. Hold for 3 seconds, slowly lower the hips. Perform 12 times for 3 sets.
- Stand facing a wall with knees straight. Slowly rise up on to the balls of your feet, lifting your heels. Slowly lower your heels back to the ground. Perform 12 repetitions for 3 sets.
IT Band Stretch
- Stand next to a wall, cross the leg that is closest to the wall, behind your other leg. Lean your hip towards the wall, feeling a stretch at the outside of your hip. Hold for 30 seconds, relax, repeat on other side.
- Stand facing a wall with leg straight behind you, heel flat on the ground. Press your hips forward toward the wall, feeling a stretch in your calf and heel. Hold for 30 seconds, relax, repeat on other side.