Today, we’ve got a simple list of 5 exercise to help prevent running injuries.
Long distance running is one of the most popular and accessible forms of exercise in the world. All you need is a pair of well fitting shoes and a safe place for a running route and off you go!
It is such an incredible way to build a base of aerobic fitness across your lifespan.
However, many casual and beginning runners forget about the importance of warm ups, cool downs, stretching or mobility and strength or cross training for injury prevention and performance improvement.
In recreational distance running, we spend most of our time at a slow to moderate pace, only moving in the forward direction, on flat and paved surfaces with little variation in our stride length.
This lack of variation in our training can easily lead to common and chronic misuse or overuse injuries in runners.
Below you will find 5 exercises that you can do anywhere, with or without additional weights or equipment to help to prevent running injuries. Start with a circuit of 1-3 sets of 10 reps of each of these before your runs 2-5 days per week.
- Glute Bridge with pause – squeeze pelvic floor and flex glutes to lift hips toward ceiling.
2. Bird Dog with pause – reach opposite arm and leg while maintaining neutral spine.
3. Dead Bug with pause – find pelvic tilt to bring small of back in contact with floor then extend opposite arm and leg.
4. Side Plank Leg Lift with pause – from stable side plank, lift top leg toward ceiling. Keep toes pointed forward, not up.
5. Around the World Lunge – Forward, Lateral and Reverse. Focus on stable knee over ankle and full range of motion in all directions.