Runners often time make the mistake of thinking that running is solely a lower body/leg endeavor. In fact, it works the entire body: your arms, core and hips. Here is a total body workout to ensure that you are a strong runner.
Lie on your side with back of body flush with mat.
Lift top leg as high as possible while keeping foot flexed and moving leg parallel to the leg on the ground.
Once you reach the top slowly return to start.
Stand with your feet parallel, hip-width apart.
Slowly step to the right while keeping your weight into your left heel.
Then push off firmly with your right foot, returning to starting position. Repeat on the opposite side.
your feet slightly wider than hip-width.
dumbbell each hand by your sides, with your palms facing inward. Hinging at the hips sit down like you are sitting in a chair. Lower yourself until your thighs are parallel or almost parallel to the floor.