Nearly every runner has been through an injury, which makes the average non-runner believe that you simply can’t enjoy this sport without hurting yourself. As though there are no running injury prevention exercises or practices we could be doing.
Sigggghhhhhhhhhhh
It’s possibly one of the biggest running myths I spend time busting.
The truth is that most of us learn the hard way, no matter how much you love the run, if you don’t do some strength work and learn to eat right…you’ll be spending a lot of time on the sidelines.
Running injury prevention doesn’t have to take a lot of time, be overly complex or confusing!
If you made me pick just three keys:
- Running dynamic warm up – never skip it
- Include hip strength workouts in you strength routine
- Follow the injury prevention exercises below once a week
Top Running Injury Prevention Exercises
I preach doing preventative PT exercises here all the time, but I also understand no one has time to do 200 different moves every single week and fit in their marathon miles.
So in an effort to get you DOING SOMETHING, I’ve put together a list of movements that will maximize your time and help keep those hips strong, glutes firing and stride in check
- Try adding just 2 rounds of 12-15 reps, once per week.
- Once that becomes a habit, it’s time to add in another day of core work.
- Finally, you’re ready to progress to another day of full body strength training for runners!
Just like you didn’t go from 1 mile to 10 miles, no need to try and overhaul your strength training. Instead, baby steps to create habits and make it part of your routine.
This workout is going to help prevent knee pain, IT Band Pain, hip pain and shin splints!
You can see each move demonstrated in the video below.
What gear do you need?
Things can be pretty simple with at home workouts, but there are a few tools I’ve found really maximize our time:
- Mini resistance bands
- PT Therapy ball (not listed in these moves, but a key tool)
- A set of dumbbells to progress the movements
Hip Flexor Stretch – increasing hip mobility
There are a couple of methods for doing a hip flexor stretch, each providing an option for where you are, but will help to loosen your tight hips.
Single Leg Row to Press – Stabilization
It’s bizarre that we forget running is actually a single leg activity, but it is! Thus you need to learn how to stabilize your body by engaging the core to lessen your movements side to side or up and down.
Cross Lunge – IT Band
This is part of the full IT Band Matrix – changing up your lunges helps the body to function in multiple planes of motion rather than always going forward.
Donkey Kick – Glute Activation
On all four’s in a table top position, you’ll then be kicking your leg up to the air. Truly it will get things firing, which means more power in your stride.
Heel and Toe Walks – Shin Splints
Raise up on to your toes and walk forward 10 steps, then rock back on your heels and walk backwards to the starting point.
If shin splints have been an issue for you, checkout these additional shin splint exercises.
Need a better visual? Watch the video below to see each move in action
You’ll notice that the focus of these movements are hips, core and glutes. That’s intentional! Every Physical Therapist I’ve talked with says those three areas are the main causes of injury.
Additional At Home Workouts
Looking for some additional runner workouts to bookmark, try these:
- Resistance band hip workout
- Core and legs workout
- IT Band stretches
- Glute activation workout
- Stability ball workout
How Can Running Injuries Be Prevented?
Let’s start with figuring our what your issue is! Here’s a run down of the most common running injuries.
Once you know what you’re dealing with you can dial in the workouts, but honestly ALWAYS WORK YOUR HIPS AND GLUTES.
- Find a training plan that works for your body – some people thrive on high mileage and some on speed
- Learn the difference between running pain and discomfort. Then stop when it’s pain!
- Always do a dynamic warm-up
- Understand when to use ice and when to use heat
- Take post workout recovery seriously
- Replace worn out shoes
- Work on your mobility
- Learn how to eat to fuel your running
Let’s touch on that last point again.
Eating right is about fueling your body pre and post run so that your muscles can fully recover from the effort. Many of us started running to lose weight and thus spent so much time focusing on calories, we didn’t realize the impact of skimping on the right foods.
What’s your favorite recovery snack?
What injury/area do you have questions about?
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Checkout the Ultimate IT Band Solution >>
Read Next: 7 Steps to Mental Recovery after Injury >>
7 Overtraining Symptoms that Prove You Need a Rest Day
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Susie @ Suzlyfe
I remember training for my first and second marathons, the biggest and best changes that I made were the introduction of PT for glute engagement and 3 servings of nut butter a day (peanut butter for me). The healthy fats helped with my recovery and the PT kept me prehabbed!
Ellie
I’ve been loving the new peanut butter filled Clif Bars for a mid-afternoon snack. I do love the peanuts though! Once I found salt and vinegar peanuts, I thought I died and went to heaven :-)
Jodi
Oh my gosh, I seriously have never thought of peanuts as a recovery snack!!! THANK YOU!! And I didn’t realize the fun flavors!!! PICK ME! :)
And thanks for more exercises!!
Jodi
Oops, I didn’t answer the questions: Favorite recovery snack; Banana and chocolate milk.
Injuries: You’ve covered them all with me :) LOVE YOU
Laura @ This Runner's Recipes
I love making my own peanut butter to enjoy after a run. I definitely think healthy fats and Pilates have kept me from getting running-related injuries. Prehab and diet make a difference!
Allie
First off – I couldn’t agree more about the peanuts! Why complicate things, right? Just grab and GO! And I love all the stretches/exercises you showed because they really are effective. Great stuff, as always.
#pinnedit
Eri
I always tell myself, Eat Right Not Less because it’s important to not lower the calorie intake (since when I was running, I was burning a lot more than right now) but to eat the right kind of foods. I still did give myself some slack and I’d have some ice cream here and there or malasadas, or spanish rolls, or all of those buttery sugary stuff but I’d keep it to just one and not so often.
I’m still having a hard time getting in that time to ice and rest when I did feel that little bit of pain in my knee but I think I will be much better at it now than ever knowing how it sucks to just sit on the sideline as you mentioned.
Great post :)
I love all the stretches/exercises you mentioned above.
amanda
Words of wisdom!!! too many women focus on less and not right, which leads to so many issues!
Sandra Laflamme
I currently love recovering with Skratch Labs Recovery mix and cheese and a banana. Love these exercises. Great tips!
Taylor Kiser
Love Planters peanuts! Great routine of stretches/exercises!
Rebecca | NOURISHED. the blog
I love peanuts! Who knew they could be such a great recovery snack too?! I love the sounds of those caramel peanuts too – I will have to check those out for sure. Love your video too!!
Alisa @ Go Dairy Free
This is great! If my injuries ever heal, I’ll definitely try some of these to help prevent them from happening yet again!
amanda
Sorry to hear you’re still dealing with injuries! You know you can hit me up if I am of any help ever!
Emily
Peanuts are the perfect snack! And I love how portable they are, you can leave a container in your car and always have a Healthy option no matter where you go ?
Maria
For some reason I never seem to have peanuts in my house, but I have no problem sticking a spoon in a jar of natural peanut butter ;)
amanda
I don’t discriminate when it comes to nuts…whole, creamy, chunky, spoon, in a dish, whatever!
Laura
I eat peanut butter after I workout….does that count?! LOL! I really need to get better at stretching! Especially during this pregnancy…the hormone relaxin is coursing through my body and I have pulled a few muscles doing regular daily activities! LOL!
amanda
I’m going to say yes it totally counts :) Hormones make such a crazy difference in how our bodies feel!!
Trainer Paige
Love the video!! I need to replace my running shoes here quickly…
I find a whey protein shake w/ quick carbs like maple syrup or dates works wonders for me!
Sonali- The Foodie Physician
I love Planters peanuts and the caramel variety is such a yummy treat! Thanks for the great tips and info!
Meg @ With Salt and Wit
I sure do love me some peanuts so I am happy to hear they are a good recovery food! I already have a banana and peanut butter, so now looks like I will be enjoy some crunch with the peanuts after my workout!
Laura @ Sprint 2 the Table
These are great suggestions… any timely! I’ve been having crazy tightness in my hamstring while running lately. I need to learn to baby myself a little more.
Julie @ Running in a Skirt
What a great group of exercises! I don’t do enough of these and I could really go for some peanuts right now :-)
Jack
Thanks for your sharing. I really appreciate the detailed exercise postures to prevent injury. They are so helpful. Waiting for your other postings.
Emily
Coolll !!! I just heard that peanut butter provide a hude source of protein but never heard that it could reduce injures before :) Your post is so helpful cause it makes use of the peanut butter jag at my home haha :D Thank you for the exercise too :)
Danny Dreyer
I came to a point that I don’t want to run because of my foot injury but after reading this reading I might run again. What is your fovorite exercise here so will try it first.
bethan taylor-swaine
Thank you for making so much noise about the fact that running doesn’t have to equal injury! xx