Do this 10-minute post-run workout to avoid running injuries

When Jay Cardiello ran as an amateur track athlete at university, he never took the time to work on the post-run extras that keep a body healthy. ‘After a workout, I just wanted to go home,’ he says. ‘I ended up with a cracked tailbone, which cut my college career short.’ As Cardiello rehabbed his back, he noted the muscular weaknesses and imbalances that had contributed to his fracture. He resumed running with a new a commitment to staying strong and balanced.

Cardiello wants runners to benefit from all he’s learned on the road to recovery. His goal is to help runners go faster and further – without getting hurt. That’s why he created this 10-minute post-run routine to build stability. The workout, designed by Cardiello specifically for Runner’s World, is short, simple and doesn’t require much space or any equipment. Do the stability routine shown on the pages that follow after an easy run. The 20 moves feature core and one-legged strength work. ‘Investing just 10 minutes will make you stronger and also happier,’ says Cardiello, below left, now a strength and conditioning coach who works with sports teams and celebrities. ‘You’ll enjoy running more, knowing you are taking care of your body.’

Cardiello’s comprehensive, focused 10-minute routine (spend 30 seconds doing each exercise and work to increase the number of reps as you get stronger) builds leg and core strength. Many of the moves here are single-legged; this is designed to mimic the demands of running (which is, essentially, a one-legged balancing act repeated over and over) and also to prevent the development of asymmetrical imbalances that can affect performance and increase your risk of injury. A mere 10 minutes a couple of times a week to become a stronger, healthier runner? It’s what they call a no-brainer.