1. Stand facing towards where you have tied the Theraband™.
2. To work the right hip external rotators, wrap the band behind you from left to right, around the mid-buttock, and hold the end of the band in your right hand.
3. Shift your weight onto the right leg.
4. Pivot on your right leg around your right hip by rotating your trunk counterclockwise and extending your left leg.
5. Tap your left foot to the ground and slowly return to the start position and be sure not to place any weight on the left leg.
6. To work the left external rotators, wrap the band behind you from right to left around your mid-buttock holding the band in your left hand.
7. Shift the weight onto your left leg and pivot clockwise, tapping the right foot to the ground.

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Work your way up to 3 sets of 10 repetitions, over the next 4-5 days, for effective muscle strengthening (Kendall et al., 2010; Ferber et al., 2011) and positive changes in your running mechanics.