Your body works as a unit, also known as a kinetic chain. So when one muscle group gets lazy or tense (say, your ankles), another picks up the slack. That can cause painful inflammation issues including IT band syndrome (hip to knee), Achilles tendinitis (calf to heel), and plantar fasciitis (foot), as well as stress fractures, says Malindi Elmore, an Olympic distance runner and coach at

at the Run SMART Project in Canada.

1. ACTIVATE YOUR GLUTES: LEG-RAISE COMBO

Lie on your left side with hips stacked, legs extended. Lift right leg slowly and with control, then lower. Do 10 to 15 reps; repeat on the other side. Then lie facedown and bend your right leg so the sole of your foot faces up. With glutes engaged, lift your right hip two inches off the floor. Lower slowly. Do 10 to 15 reps; repeat on the other side.

Combat running pain with these three exercises:

2. STRENGTHEN YOUR CORE: REVERSE LUNGE WITH TWIST

Stand with your feet hip-width apart. Step your right foot back and bend your left knee until your thigh is parallel to the floor; twist your torso to the left. Return to start. Do 10 to 15 reps; repeat on the other side.

3. LOOSEN YOUR HIPS: FIRE HYDRANT

Start on all fours in tabletop position. Keeping your leg bent and back flat, raise your right knee out to the side. Return to start. Do 10 to 15 reps; repeat on the other side.