STATIC: Hold Stil, Starting with a static exercise teaches your body to stabilize. By bracing your core muscles without movernent yau build that strength, Choose one from this category before your run, ROTARY: Add a Twist. When you run, you're propelling yourself by maving the apposite arm and leg to create rotational force across your body. Rotary exercises help you make that movement more efficient. Choose one from this category before your run. DYNAMIC: Go Full Body. By performing dynamic exercises, you will be able to swing your arms and legs without letting your body move tac so that you have a stable center for yaur movement to come fram. Choose one from this category before your run, Here are examples of all three types: By Photo Gallery < 10f9 > Static: Plank ‘Gec dow on your efbows and toes with your back n a sroight ine. s airecty underneath your shoulders ond abdominals braced. Hols tsHere are examples of all three types: Py Photo Gallery « 2079 > ‘Back to stare Static: Side Plank Lie on your side with your bottom elbow right underneath your shoulders. Your shoulders nd fet should be stacked, your back in a straight ine ‘and your cbdominal musces braced tightly. Lift your hips off the ground, keeping your body in one straight line, Perform 1 to 2 ses of @ 30. to 60-second hold.a Photo Gallery < 40f9 > Back to Start Rotary: T-Stabilization (0) Start in « pushup postion with arms straight. b) shift your weight to one side and tum your hips and shoulders to be square to the wal reaching your free hon up toward the ceiling to form a T. Keep your body in a straight line and shift back to the start position. Repeat on the other side and continue aitenating back and forth. Perform 1 10 2 sets of 8-10 on each side.Py Photo Gallery «< 50f9 > ack to Start View Larger image Dynamic: Bird Dog (2) Get down on your hands and knees with yaur spine in @ neutral position (not rounded) andl your stomach drawn in tight (b) Reach your right leg stroight out behind you. so that you're squeezing your right butt cheek. and your left arm in front so isin fine with your ea. Your hips should nain square. Return to the starting position and repeat with your right arm and left leg. Perform 1 to 2 sets of 8-10 on each sid.By Photo Galery £eget Back ta stort View Larger Image Dynamic: Mountain Climber (o) Start in a pushup position with arms straight. (0) Drive one knee up toward your chest. them return the leg tothe starting position as you bring the other knee toward your chest. 8e careful not to round your back. Continue back ond forth, alternating legs as fast as possible while keeping ‘your core stable. Perform 1 t0 2 sets of 8-10 on each side.