Follow this link: https://www.youtube.com/watch?v=1919eTCoESo
Make planking a daily habit.
1 Minute for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 minutes
5 Hip openers
Terrain of your choice, finish with 6 x strides.
In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.
Regular foam rolling is important. Follow this link for some useful foam rolling techniques: http://www.runnersblueprint.com/foam-rolling-moves-for-runners/