Exercises to Prevent Running Injuries
1. PLANK POSE
Start lying on your stomach then lift your body up by straigthening your arms as if your are going to do a push-up.
Hold this position for 30 seconds.
This will strengthen your core muscles.
2. CALF RAISES
Strengthening your calves can prevent running injuries such as Achilles tendinosis
Stand and rise onto your toes then slowly lower your heels back to the floor.
Do 2 sets of 15
If you want to make the exercise more challenging, do the calf raises one leg at a time.
3. SQUATS
Squats strengthen your quads, hamstrings and gluteal muscles which can prevent a variety of running injuries.
Stand with your feet hip distance apart , bend your knees keeping your weight on your heels then push back to a standing position.
Do 2 sets of 15
4. HIP ABDUCTORS
ITB (Iliotibial band syndrome) is a common running injury characterised by pain on the outside of the knee. When your gluteus medius muscle is weak (hip abductor), other muscles compensate and overload the ITB. To strengthen the hip abductors; lie on your side with your legs straight and stacked. Raise your top leg about a foot off the ground. Do 2 sets of 20. Then bend the knees and lift the top knee keeping the feet together (clam). Do 2 sets of 20.
5. ARCH LIFTS
Arch lifts strengthen your feet to prevent plantar fasciitis.
Stand with your feet on a flat surface and pull your ball of the foot in towards the heel increasing the space between the floor and the arch of the foot. All your toes must stay flat and in contact with the floor. Repeat 10 times.