Having a strong posterior chain and core is key to your long term success in running. Strengthening exercises will improve your form, avoid injury, and help you move up hills more efficiently during a race. Please keep in mind that any new exercises you incorporate into your weekly routine should be gradual and progressive.

Have questions or want some guidance? Contact the Coaches and we will be happy to help.

Note: these resources are only suggestions and not required during your training.

General Flexibility & Foam Rolling

Tips for effective foam rolling and stretching: 

  • Limit foam rolling and stretching to no more than 5 – 20 minutes a day 

  • Haven’t moved around much during the day? Keep any stretching light and easy .

  • Avoid deep stretching, only hold a posture for 10 – 30 seconds. As a runner, you don’t need any more than that.

  • Stay hydrated! Your muscles will thank you. 

Foam Rolling for runner, Spark Physical Therapy

How to Foam Roll IT band, Spark Physical Therapy

Foam Rolling for Shins, C Tolle Run

3 minute Post-Run rope stretch, C Tolle Run

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