Whether you run 100 meters or 26.2 miles, know your gait. It’s impossible to train injured. Understanding your gait not only proactively prevents injury but also gives you the greatest chance of performing your best. It also gives you the ability to tailor your stretching/mobility days specifically for your body’s needs.
According to science, deadlifting is number 2 on the list of best exercises. Start with your feet between hip and shoulder width apart and grip the bar with your hands just wide enough that they don’t scrape your legs. Then follow these three major keys and you’re off to the races.