We hope that you've identified your deficits in the self-assessment and are ready to take the first steps towards becoming a strong, balanced and resilient runner!
Start off with the corrective exercises specific to the deficits you identified (there is no harm in doing all of them, but just be sure to keep focused on the exercises that will correct your deficits).
You should aim to do the corrective exercises for the next 4 to 6 weeks. Strength exercises should be done every second to third day, neuromuscular control exercises should be done five times per week, and flexibility and mobility exercises should be done 5 times per week.
Redo the self-assessment after 4-6 weeks to ensure that you've corrected the deficits identified. Deficits between legs (limb symmetry index) should be under 10%, the dominant leg being the stronger one. Once you've achieved this, it's time to work on building a really solid base of strength, NMC, flexibility and mobility for your running. The Foundation exercises will help you to do this.
If you found a greater that 10% deficit between legs, do 4 sets of the relevant corrective exercise on the weaker leg and only one or two sets on the stronger leg during the corrective phase. You want to eliminate these asymmetries as quickly as possible before moving on to the Foundation phase.
Again, you can do all of the Foundation exercises or just focus on the areas where you need improvement.
Whatever you do, be sure to build up slowly. Going straight into the full number of sets and reps for each exercise may be too much initially. Start off with one set (or fewer repetitions), and if you don't respond negatively (pain or excessive muscular stiffness after doing the exercises) then gradually build up to the full number of sets and repetitions.
Physiological adaptation takes time. This is a journey, it is not a quick fix. Take each step with intention and patience. Each step builds upon the last one. Be consistent, and you will build a lasting foundation for a wonderful running career.
We hope that through our exercises you become the strong and resilient runner that you were born to be!