Today was the second session held by the running coach at our gym. His 6 week session is covering everything from warm up to injury prevention and then technique issues and training plans. There are about 12 of us from novices to marathoners, 20 year olds to one guy who I suspect is close to 80. Coach is a former university decathlete turned olympic running coach with exercise physio credentials, so I thought others might benefit from his advice.
Warm up was week 1. At the very minimum, he suggests using the rolling stick over all leg muscles followed by the foam roller for hips, IT band, and upper (quads and hamstrings) and lower legs. If tight areas or trigger points are identified, he suggests using a small hard ball, such as a lacrosse ball, to roll under the knotty bits. This was very useful.
Today, week 2, covered injury prevention. He thinks that core stability is the key here, and like Laura, recommends running tall while keeping the pelvis stable under the shoulders. Prior to the warmup walk or jog, he likes to see us at least walk side to side and front to back then on the diagonal with physio bands tight above the knee and around the ankles, followed by lunges across the lawn and backwards toward the start. Then during the warm up walk, he suggests skipping forwards and backwards holding the core very stable. We did these and many more stabilizing exercises in the gym for an hour and a half and then it was time to run.
That didn't go very well! I was so fatigued that an hour later I could barely manage the speed podcast one time while gasping for air- and that was with just walking between intervals rather than the light jog! Maybe someday I'll be able to do it all in one go. For now, I'm just happy to be alive! Yikes 
I'll try to run again tomorrow.
My first major running injury 
Opportunities unlimited from the gift of running.
First run with the husband (probably the last too)
Injury Update
Running after injury
