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id ie if ig ih ii ij ik il cq du">This is how to train efficiently and get killer results!</h2><div><div class="speechify-ignore ab cp"><div class="speechify-ignore bh l"><div class="im in io ip iq ab"><div><div class="ab ir"><div><div class="bm" aria-hidden="false"><a rel="noopener follow" href="/@davidliira?source=post_page---byline--0129c3d36c87--------------------------------"><div class="l is it by iu iv"><div class="l fj"><img alt="David Liira, Kin." class="l fd by dd de cx" src="https://miro.medium.com/v2/resize:fill:88:88/1*G_947i1Z7zLsNRwgFC2Zxw.png" width="44" height="44" loading="lazy" data-testid="authorPhoto"/><div class="iw by l dd de fs n ix ft"></div></div></div></a></div></div><div class="iy ab fj"><div><div class="bm" aria-hidden="false"><a href="https://medium.com/runners-life?source=post_page---byline--0129c3d36c87--------------------------------" rel="noopener follow"><div class="l iz ja by iu jb"><div class="l fj"><img alt="Runner's Life" class="l fd by br jc cx" 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1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px" type="image/webp"/><source data-testid="og" srcSet="https://miro.medium.com/v2/resize:fit:640/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 640w, https://miro.medium.com/v2/resize:fit:720/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 720w, https://miro.medium.com/v2/resize:fit:750/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 750w, https://miro.medium.com/v2/resize:fit:786/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 786w, https://miro.medium.com/v2/resize:fit:828/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 828w, https://miro.medium.com/v2/resize:fit:1100/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 1100w, https://miro.medium.com/v2/resize:fit:1400/1*9o__T-k8jUOgsCzKBVnAhQ.jpeg 1400w" sizes="(min-resolution: 4dppx) and (max-width: 700px) 50vw, (-webkit-min-device-pixel-ratio: 4) and (max-width: 700px) 50vw, (min-resolution: 3dppx) and (max-width: 700px) 67vw, (-webkit-min-device-pixel-ratio: 3) and (max-width: 700px) 65vw, (min-resolution: 2.5dppx) and (max-width: 700px) 80vw, (-webkit-min-device-pixel-ratio: 2.5) and (max-width: 700px) 80vw, (min-resolution: 2dppx) and (max-width: 700px) 100vw, (-webkit-min-device-pixel-ratio: 2) and (max-width: 700px) 100vw, 700px"/><img alt="" class="bh ms ny c" width="700" height="500" loading="eager" role="presentation"/></picture></div></div><figcaption class="nz ff oa nl nm ob oc bf b bg z du">Image from Pixabay on <a class="af od" href="https://www.pexels.com/photo/man-standing-on-bridge-221210/" rel="noopener ugc nofollow" target="_blank">Pexels</a></figcaption></figure><p id="cc43" class="pw-post-body-paragraph oe of hd og b hx oh oi oj ia ok ol om on oo op oq or os ot ou ov ow ox oy oz gw bk pa"><span class="l pb pc pd bo pe pf pg ph pi fj">M</span>ost trainers and run coaches will tell you to do some form of warm-up and strength training to optimize your training. While this is great advice, it’s not always the easiest to implement as running on its own takes enough effort. What if I told you, however, that you could save time by doing both together? If you pick the right exercises, there is no reason why you can’t prep your body for movement while getting in the necessary stimuli to develop your tissues and become more robust overall.</p><p id="161b" class="pw-post-body-paragraph oe of hd og b hx oh oi oj ia ok ol om on oo op oq or os ot ou ov ow ox oy oz gw bk">In the next few minutes, I want to introduce three exercises you should do 2–3 times per week as a runner. These function brilliantly as warm-ups and will ensure commonly injured sites like the ankles, knees, and hips are all taken care of. Not only will they make your gait more efficient, but they’ll translate well to all domains of physical activity as you foster a more balanced, stable body. If you do these consistently, you can look forward to benefits such as increased core stability, improved muscle recruitment efficiency, decreased ground contact time, and much more. Without further ado, let’s dive right into it!</p><h1 id="7cf8" class="pj pk hd bf pl pm pn hz po pp pq ic pr ps pt pu pv pw px py pz qa qb qc qd qe bk">Transform Your Warm-Up by Adding Strength</h1></div></div></div></div></section></div></div></article></div><div class="l"></div><footer class="qf qg qh qi gv ab q qj jb c"><div class="l ae"><div class="ab cb"><div class="ci bh fz ga gb gc"><div class="ab cp qk"><div class="ab q ll"><div class="ql l"><span class="l qm qn qo e d"><div class="ab q ll lm"><div class="pw-multi-vote-icon fj gt ln lo lp"><span><a class="af ag ah ai aj ak al am an ao ap aq ar as at" data-testid="footerClapButton" rel="noopener follow" 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While this is great advice, it’s not always the easiest to implement as running on its own takes enough effort. What if I told you, however, that you could save time by doing both together? If you pick the right exercises, there is no reason why you can’t prep your body for movement while getting in the necessary stimuli to develop your tissues and become more robust overall.","hasDropCap":true,"dropCapImage":null,"markups":[],"codeBlockMetadata":null,"iframe":null,"mixtapeMetadata":null},"Paragraph:97934717d824_4":{"__typename":"Paragraph","id":"97934717d824_4","name":"161b","type":"P","href":null,"layout":null,"metadata":null,"text":"In the next few minutes, I want to introduce three exercises you should do 2–3 times per week as a runner. These function brilliantly as warm-ups and will ensure commonly injured sites like the ankles, knees, and hips are all taken care of. 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