Hopping, a plyometric move, has been show to build power which translates to better running at higher speeds.

Six-Week Daily Hopping Program:

Week 1: 5 sets of 10-sec. hopping/50-sec. rest (total hopping: 50 seconds)
Week 2: 6 sets of 10-sec. hopping/40-sec. rest (total hopping: 60 seconds)
Week 3: 8 sets of 10-sec. hopping/30-sec. rest (total hopping: 80 seconds)
Week 4: 10 sets of 10-sec. hopping/20-sec. rest (total hopping: 100 seconds)
Week 5: 15 sets of 10-sec. hopping/10-sec. rest (total hopping: 150 seconds)
Week 6: 15 sets of 10-sec. hopping/10-sec. rest (total hopping: 150 seconds)

Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial
https://www.nature.com/articles/s41598-023-30798-3

A consistent mobility practice that includes flexibility exercises can help runners maintain proper form and mechanics, and prevent injury.

• Child's pose to upward-facing dog
• Primal squat with alternating reach
• Cat-cow
• Quadruped thoracic spine rotation
• World's greatest stretch with down dog
• Dynamic kneeling hamstring stretch
• Roll down to plank walk-out

https://www.runnersworld.com/training/a44418434/mobility-exercises-for-beginners/

• Knee hug to hip stretch
• Leg swing
• cat-cow
• quadruped hip cars
• Hip flexor stretch with overhead reach
• Down dog to cobra

https://www.menshealth.com/fitness/a63446746/stretching-for-beginners/

• Child's pose
• Thread the needle
• Thoracic extension
• Seated pec stretch
• Hip flexor stretch

https://www.menshealth.com/fitness/a64578236/hip-mobility-plan/

• Hip circles
• Seated Hip Lift
• Crescent lunge

Track athletes will recognize this exercise as no more than the high knee drill, which is not accurate once we look at the specifics of the technique.

• Focus on one leg, drive knee up to hip height (this is important) while driving the same side elbow back
• Return foot same start position (this is also important) and bring elbow forward*
• Repeat on the same side for 10-20 or even 30 repetitions and then repeat on the side

An absolute favorite of mine. I can’t get enough of the DNS star movement. Started this way back with @rintala_movementflow and I keep it up with @drkylerbrown … the more I do it the more I like it.

Remove Paywall, free online paywall remover. Get access to articles without having to pay or login. Works on WashingtonPost and hundreds more.

Typically the quadriceps win the strength battle and begin to pull the pelvis into a slight anterior rotation or forward tilt (picture a slight arch in the low spine). The hip flexors get in on this action, too, and assist the quadriceps. As the pelvis rotates anteriorly, it raises or elevates the hamstring attachment site, which means the hamstrings get pulled up, and as the pelvis shifts, they become over-lengthened.

Over-lengthening a muscle greatly increases its risk of injury. Along with over-lengthening the hamstrings, pelvic anterior rotation also shortens our back muscles. The typical scenario is tight, shortened quadriceps; tight, shortened hip flexors; tight, shortened back muscles; and tight but over-lengthened hamstring muscles.

1. Stretch and roll your quadriceps and hip flexors regularly. Try this standing quad stretch.
2. Gently stretch your hamstrings:
3. Warm up your spine and perform a cat-cow, a low-back stretch and pelvic tilt exercise to stretch your low-back muscles:
4. Strengthen your core muscles, especially the abdominal muscles, by incorporating planks into your routine:
5. Strengthen hamstring muscles with single-leg glute bridges:

All the tips you need to prevent running injuries, including form tips, strength and mobility moves, and more.

Nikki Hiltz shares why mobility exercises are a big part of their training and the exact exercises you should add to your prerun warmup.

Perform the exercises in the order below for 8 reps each

1. Cat Camel
2. Cobra Dog
3. Inverted Bicycle
4. Tick Tok
5. Donkey Kick
6. Donkey Whip

The butt kicks warmup drill is a basic movement that can help men over 40 get their bodies ready for exercise and protect the hamstrings.

Heel comes straight up to the butt with knee pointing out not down.

7 MIN PRE RUN YOGA! The perfect and compact yoga practice to prepare the body for a jog or a run. Mindful and thorough. I've taken all your requests and put them into one practice. Warm it up and then go get em tiger!

https://www.youtube.com/watch?v=Fgz7Ikf7ATk

Sitting with bad posture all day may up your risk of injury.

• Hip Flexor Stretch
• Glute Bridge
• Upper Trapezius Stretch
• Updog (Lumbar Mobilization Stretch)

This workout helps runners gain a greater range of motion, increase their mobility, and increase their flexibility.

Prep your muscles for those daily #RWRunStreak miles with this prerun warmup from Coach Jess.

An exercise physiologist and a physical therapist offer some basic tips to help you maintain proper running form on any terrain.

Your Head

“You want to have your ears in line with your shoulders.”

Your Shoulders

it’s crucial to open up your shoulders while you run. You should pull them back, almost like you’re squeezing a pencil between your shoulder blades,

Your Torso

“You always want to keep a tight core while running—it’ll prevent you from going too far forward or too far backward

This 7-move circuit from trainer Yusuf Jeffers will strengthen your hips to prevent injuries and improve running efficiency.

Hip Controlled Articular Rotation

Hip Raise With Lateral Leg Lift

Over-Under Hurdle Walk

Seated Leg Lift

Single-Leg Glute Bridge With Leg Lift

Single-Leg Glute Bridge

Standing Hip Hinge With Rotation

Here Dr. Shawn Allen of The Gait Guys works with elite athlete Jack Driggs to reduce a power leak in his running form. The Cross-over gait is a product of gluteus medius and abdominal weakness and leaves the runner with much frontal plane hip movement, very little separation of the knees and a "cross over" of the feet, rendering a near "tight rope" running appearance where the feet seem to land on a straight line path.

• penguin walk *
  Glute stance, abdominal squeeze - hold until next step!

Part 2: https://www.youtube.com/watch?v=WptxNrj2gCo

Running is one of the most accessible ways to exercise, but it isn't as simple as throwing on sweat-wicking gear, comfortable running shoes, and hitting the pavement. You've got to consistently practice running with proper form in order to be an efficient runner.

Cue #1: Maintain the Same Height

Runners have the tendency to bounce excessively between strides, which can cause too much vertical displacement. This cue will keep you closer to the ground, decrease your time in the air, and force you to run lighter and absorb shock more efficiently.

Cue #2: Think Pull Instead of Push

Switching to a pulling stride while in contact with the ground allows you to use your hamstrings and glutes. Lift your heel up to about mid-calf of the opposite leg, keeping it in line with your glute muscles.

Cue #3: Lead With the Hips

When we lead with our hips as opposed to our head and shoulders, our extensors kick in and running upright becomes more natural. When you don't lead with your hips and run in a crouched or "sitting" position, your hips are flexed and your pelvis isn't in the right position.

With catapult-like energy return and a design inspired by the brand’s competitive trainers, this Mach reigns supreme.

• Standing Banded Half Moon Drill
• Standing Banded Diagonal Leg Extension
• Banded Lateral Walk
• Knee Drive Drill
• Bird Dog
• Single-Leg Glute Bridge

• hamstrings
• calves
• hip flexors