Core training is an essential part of any runners plan. A strong core isn't just about 'having abs' but more about being stable and minimising unecessary body movements which could ultimately increase injury risk and energy use. This video shows a great core routine specifically designed for distance runners.
Rehab / Prehab (Glutes)
Strong glutes = strong runner. Your glutes are the powerhouse behind each stride and help stabalise your lower limbs and trunk. Many running injuries are linked to weak glutes.
Stretching is important. It helps you stay flexible and therefore reduces your injury risk and improves your range of motion and speed. A few things to consider:
Don't stretch cold muscles, warm up for at least 10 minutes before stretching.
Dynamic stretching before running is better than static stretching.
Use static stretches after running; hold each stretch for around 30seconds.
Perform around 2 or 3 stretching sessions per week.