These improvements don’t occur over night though, like everything else they take time. But you’re a runner so you’re used to delayed gratification. The key is to keep doing them consistently. Start by just doing this simple 10 minute routine once a week, every week. Build that routine so that you know the exercises inside out and it becomes habit after a run. Gradually increase your frequency, aim to do them twice a week. The deeper you go into your training cycle, you should start to appreciate some of the rewards. Personally, once I incorporated these into my running, after several weeks, I felt fresher for my runs the following day and I’ve had less injuries and niggles. I didn’t always feel fresh the next day at first, once I got started I felt sore the next day from the exercises, but once my body adapted to this demand I really started to reap the benefits. Over time you may also start to notice improvement in your contact time with the ground, increased stride length, a healthier cadence, more power in each stride and hopefully an increase in your training and race performances.