With each stride, up to five times your weight slams through your feet, ankles, knees, hips, and spine. If your muscles are weak, you risk injury, says Bill Hartman, P.T., of Indianapolis Fitness and Sports Training. Do this drill 3 days a week to strengthen your weakest areas.

Ankle flexibility
From a staggered stance, palms on a wall, bend your knees and shift forward until you feel your forward ankle stretch. (Try not to raise your heels.) Bring your front knee close to the wall. Hold for 3 seconds. That’s 1 rep. Do 20 reps, switch legs, and repeat.

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