Quick Fix  The 7-minute, run-faster, go-longer, stay-injury-
free, no-gym-required, strength-training warm-up plan.  June 10,
2010 Media: Quick Fix  SEVEN MINUTES can be an eternity—for a
runner, at least. That's enough time to bang out a mile repeat,
ice a cranky knee, or boil water for pasta. And now, it's also
enough time to squeeze in a strength-training workout.  We
created this seven-minute routine for busy runners who like to
spend their time logging miles, not lifting dumbbells. It
targets muscles that'll give you the biggest payoff in the least
amount of time—no gym membership necessary. This workout is
meant to be a prerun warmup since it "wakes up" your glutes and
your core (the muscles of the stomach, back, and hips). "When
you perform these exercises, you're telling your brain to switch
on the muscles that need to fire while you run," says Rachel
Cosgrove, C.S.C.S., USA Triathlon coach, Ironman triathlete, and
author of The Female Body Breakthrough. "Strengthening these
areas means that each step