Prevent Running Related Injuries With These 4 Exercises

And stay strong in the long run.


Michael Jennings |

Running is a brilliant way to quickly lose weight. Just make sure you avoid injury, by stretching and strengthening the stabiliser muscles in your core and glutes – you’ll avoid bad posture, and prevent injuries. Strong and stable wins every time. Add these 4 exercises to your routine to prevent running related injuries.

Strengthen Your Glutes

dumbbell box step-up
Photography by Philip Haynes

Dumbbell Box Step-up: 3 Sets of 10 reps per leg

Balancing on one leg will boost your stability for the “drive” phase of your run. With a dumbbell in each hand, place one foot on a box, your knee level with your hip (A). As you stand, leave your other leg hanging off the box (B). The extra weight will help you generate power in your glutes for the run and help you prevent running related injuries. Hold for two seconds, lower, then change legs.

 

 

Related: Watch: Lucky Fadzi Performs The Most Insane Box Jump We’ve Seen

Stretch Your Glutes

Pigeon Hold
Photography by Philip Haynes

Pigeon Hold: 3 sets of 30 sec per leg

On your hands and knees, bring your left knee to your left wrist, sliding your rightleg out behind you (A). You’ll feel the stretch in your left buttock and right hip as they loosen for a smoother stride. To deepen the stretch, walk your hands forward and drop your elbows (B). Hold, then swap legs. That’s one set.

Related: How To Fix These Common Posture Problems

Strengthen Your Abs

Reverse Crunch
Photography by Philip Haynes

Reverse Crunch: 3 sets of 15 reps

Strengthen your oft-neglected lower abs and open up the back joints that can compress during long runs. On your back, with your hands flat, lift your legs until your knees are at 90 degrees (A). Raise them slowly to your chest and hold for three seconds, keeping your head still (B). Lower under control and hold again at 90 degrees for another three. That’s one rep.

Related: The Genius Ab Exercise That All Gymnasts Use, But Everyone Ignores

Stretch Your Abs

Half-Kneeling Torso Rotation
Photography by Philip Haynes

Half-Kneeling Torso Rotation: 2 sets of 30 sec per side

Boost the range of motion in your abs and hips to prevent stiffness as the race goes on. Adopt a lunge position, your right knee bent in front of you at 90 degrees. Place your left arm over your head so your biceps touch your ear, resting your right arm on your leg (A). Now, twist your torso so your left arm moves backward, opening up your chest (B). Hold, switch sides and repeat. On to set two.

READ MORE ON: Fitness injury prevention running advice strength training stretch exercise workouts

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