1) Do NOT static stretch BEFORE a run, and I really wouldn't do it after a hard workout. You have already done a ton of eccentrics, it's not a good idea to do more with an hour of stretching (research supported).
-Only do active stretches (2s holds 6-8x's) and mobility drills THE RIGHT DAMN WAY (get a
Strength coach to look at it)
2) Forward leg swings- KEEP YOUR LEGS STRAIGHT!!!! Work on moving at the HIP not LOW BACK. Put your hand on your low back on the same side leg, it should only move slightly.
-Do 2 sets of 15-20 each leg of each variation-90 and 45 degrees of knee flexion, slight bend and
straight leg. Remember to keep your core tight and back mostly flat (you get some flexion NOT MUCH).
-If you cannot get up past 90 degrees comfortably and CORRECTLY get it checked for a mobility restriction. Especially if you feel a “pinch” in you groin.
3) Quadruped leg circles (fire hydrants)- Get on all fours (fun), keep you back FLAT and bring your legs out, around, and forward. 2 sets of 20 each leg.
4) High Knees- Lean forward at the HIPS (chest up), cock your toes up and drive your knees FORWARD FAST. Stay RELAXED, do not look like you’re getting gang banged by Angus Bulls please.
5) Bounding- NOT SKIPPING!!! Stand on one leg with a bent knee, other leg back and mostly straight. Drive off of the plant leg, try to drive your WHOLE LEG into the ground. Land on other leg. USE YOUR ARMS! Then progress to doubles (two jumps), triples, and so one so you can do them continuously with a SINGLE ground contact (like running stupid). Best plyometrics for running and in my opinion probably the only one you need.
I go to grad school at UVA (exercise physiology) and train my ass off so I’m busy now, but I am most likely gonna start seriously making videos to fulfill a class requirement and the need for someone to show everyone correct form and execution. Not to mention I get a lot of e-mails anyways.
I really think we are missing it big time here with training in America, and it is right in front of our faces, but because the people who know this information are big guys/girls (S&C coaches) and we are little, there is a “size goggle” bias that is killing us.