Runner's World (UK) - - Coach -

Fitzgerald de­vel­oped this rou­tine af­ter he was side­lined for six months in 2008 with a se­vere in­jury to his iliotibial band (IT band), the con­nec­tive tis­sue that runs along the out­side of the leg. He still does th­ese moves weekly and rec­om­mends them to all the run­ners he coaches, be­cause weak hips and glutes can cause IT band in­flam­ma­tion (which leads to knee pain) and other leg in­juries. Do the seven ex­er­cises in a row with­out rest; it will take 10-15 min­utes to com­plete the set.

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