In­jury-free In Just 10 Min­utes Give a lit­tle, get a lot

Get stronger and avoid in­jury postrun with this 10-minute sta­bil­ity work­out

Runner's World (UK) - - In This Issue -

WHEN JAY CARDIELLO ran as an amateur track ath­lete at univer­sity, he never took the time to work on the postrun 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 postrun 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.’

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