A major part of staying injury free and hitting your target or goal race times is muscle stability. Your muscles need to work together, harmoniously, to properly turn over and keep you going for 20+ miles. Thus, you need strong, stable muscles and not just in your legs. We are talking core and upper body as well. A strong core will help you pick up your knees, which translates into faster times (think turnover, how many times your feet hit the ground) and a strong upper body will help keep you upright and keep those arms pumping.
Below we highlight a few exercises that we recommend to stabilize your muscles and prepare for more strength work and longer miles. Do 30-60 seconds of each exercise, 2x. Click on each exercise to see a brief video and explanation.