Spinal mobility and core strength
One of the most crucial parts of running performance ! When you do that 50 crunches every single day, you already can see enormous benefits on your running economy, but when you got into a very regular vertebrae mobilising and thoracic belt strengthening routine, your performance will shoot through the roof. You'll get less tired, individual muscle groups will fatigue less and cramps will go away. A weak core area can seize up several muscles, what can cause many issues down the line. Very often inner knee and hip pain is caused by a tight psoas, because our core cannot keep the hips aligned. An ITB syndrome can be caused by weakened or overstretched gluts, due to extended forward lean, resulted from weak core, not keeping the backbone upright. Even neck pain and ankle issues or toe pain can be treated with daily mobility and light 5 to 10 min strength routines. Adding weekly, 20 to 30minutes hard, core training sessions will bring you to the next level. Leg lifts are killer from a dip and suspended positions too, sideways and forward. Parallel windmilling with a medicine ball by standing on one leg is another one, Russian twists and dynamic planks !
Get it done every day !