Running is a great activity which helps improve cardiovascular system and requires engagement through the whole body. If you have been running a few times a week to keep your fitness level up or getting ready for your race and jogging more frequently- you definitely would benefit by including a few total body exercises to your weekly plan.

This routine below includes body weight exercises that are important in improving alignment, efficiency and stabilizing the joints. It will help you to run better and faster as well as keep you injury free-we know how important that is! Try to aim for 15-20 reps of each exercise with total of 2-3 sets.

Runners need to use their glutes instead of being hamstring dominant. Single leg press is excellent exercise that helps to switch on glutes.

(1) Single Leg Hip Press

a) Lie down on your back with your knees bend and feet hip-width apart. Lift one leg up in the air with your heel up at the same level with your knee. Engage your core.

b) On exhale push your hip even higher by pushing through your heel on the ground. Slowly lower your hips down but try not to touch the ground. Repeat desired amount of reps and switch to another leg.

Single Leg Deadlift are fantastic for improving balance, core strength and also working on hamstrings and glutes.

(2) Single Leg Deadlift

a) Start with standing position and bring your weight to one side and lift another leg off the ground. Keep your shoulders rolling back and engage with your core.

b) Keeping your back straight, start bending forward at the hips while lifting one leg straight up in line with your spine. Reach with your hands towards the ground for more balance. Once finished, repetitions on one side, then switch legs.

To stabilize your back and body- core strength is key for runners. Superman plank challenges your core, shoulders and back strength.

(3) Superman Plank

a) Start at push up position with your arms straight, and wrist right under shoulders.

b) Extend your right arm in front of you and left leg behind you at the same time. Hold for a few seconds while trying to balance and come back to starting position. Repeat on the opposite side. If it's too challenging to balance try this exercise on all fours.

This last exercise helps to work on your shoulder stability and strength while stretching your obliques and hip flexors.

(4) Scorpion

a) Place your hands down on the ground and keep your arms straight with your feet up on the bench or chair. Bring your left knee beneath your body toward your right elbow.

b) On the way up, bring your left knee back as you rotate your hips up and to the left, stretching your left foot toward your right shoulder. Once finish with your reps on this side, switch to another side.