Run Strong Moves

Strengthening (2 sets of 10-15 reps)

1. One-legged squats
2. Lift and Press. Stand 3 to 4 feet away from a tree or wall. Keeping legs straight, lean forward and place palms on tree at chest height. (If you don't feel your calves stretch, walk feet back a few inches and press heels down.) Pull right knee toward chest, then press leg behind you, pushing back and up through right heel and squeezing glutes.
3.  Hip dip
4. Plank (30 seconds)
5. Side leg lift

Stretching (hold for 30 seconds each side)

1. Hamstring stretch
2. Calf stretch
3. Cross legged side stretch
4. Child's pose
5. Quad stretch