Runner's World has some excellent online training resources and I recommend the magazine as well. People have been requesting examples of active warm up exercises as evidence demonstrates that they are preferable to static stretching or no warm up at all. 
Here are a few available at their online site. Nothing is perfect but these are well performed and good representatives.

http://www.runnersworld.com/race-training/the-perfect-warmup

http://www.runnersworld.com/stretching/body-shop-turn-your-heat

http://www.runnersworld.com/workouts/weekly-workout-butt-kicks

http://www.runnersworld.com/stretching/dynamic-warmup-runners

http://www.runnersworld.com/workouts/fully-fit-active-warmup

How to rehydrate between runs:
http://www.runnersworld.com/sweat-science/drinking-between-workouts

As promised, here are some publications on gut biome and autoimmune aspects of birth.

These papers go over why it is important to avoid unnecessary antibiotics and antibiotics in your food, eat a variety of fresh and fermented fruits, vegetables and, if tolerated, dairy.

Also, there is good information here about why breast feeding is important and some downsides to Cesarean section.

While reviewing the connection between pregnancy and low back pain in my patients, I ran across some recent papers that I thought would be of interest.

My main concern with pregnancy, vaginal delivery or cesarean section is that the abdominals and pelvic floor muscles are stretched and possibly injured to the point where they can’t optimally stabilize the core.  Also the body develops compensations and learns new stabilization strategies that don't involve the abdominals.  Instead, we use the psoas erector spinae and quadratus lumborum muscles which can cause chronic back pain and predispose to injury.

It is important after pregnancy to get your muscles retrained to control your movement without compensations that will lead to pain. 

We use corrective exercises in our clinic and often refer out to specialist PTs for pelvic floor aspects since not all problems are due to underactivity of the pelvic floor muscles but may be due to inappropriate coordination or differences between deep and superficial muscle activity.


I ran accross some papers on gut biome and autoimmune aspects that are not yet being addressed well by many in the medical community. I will post these soon!

Image courtesy of David Castillo Dominici at FreeDigitalPhotos.net