Mike Silva of Foundation Performance is our Go-To guy when it comes to running injury questions. Here are his top 5 tips for reducing injuries and keeping you on the road.

DYNAMIC WARMUPS

1. Tigger Walks

2. Soldier Kicks

3. Lunge Walks

4. Cross Over Side Step

5. Running Jacks

STRENGTHENING

1. Side Plank

2. Eccentric Calf Raises

3. Single Leg Squat

4. Single Leg Bridge

5. Single Leg Reach

STRETCHING

1. Calf

2. Hip Flexor

3. IT Band

4. Piriformis

5. Hamstring

Its tough as runners to squeeze everything in, running, foam rolling, stretching, strengthening etc...but if you take just 15-20 minutes and perform these "Top 5's" you will not regret it. 

A huge thanks to Mike Silva of Foundation Performance for supplying the videos above and for helping keeping our runners injury free! Follow them on Facebook for more great tips.

See you on the Rhode!

Eric Lonergan