Running is a physical activity that demands a lot from your body. To run injury-free, you should know how to prepare for a run, how to pre-activate your body and how to recover properly. Below you’ll find exercises that will help you prevent running injuries.
1) How to prepare before you start running?
Most often, the cause of running injury is poor technique. Most of this is connected to poor knee and gluteal control.
Before you start running, take a few minutes and do the following: Stand in front of a mirror and do a single leg squat. Your goal is to maintain you hip and knee in a straight line. If your knee falls inwards then you are at risk of developing injuries when you run.
If this is your case, perform the following routine:
1) Stabilize your core:Draw your tummy and pelvic floor muscles in, hold for 10 seconds while breathing, repeat 10 times.
2) Clam: Lie on your side. Engage your core, then fold the top knee to the ceiling keeping your heels touching. Repeat 20 times on each side.
3) Shoulder bridge: Lie on your back. Raise your hips up to make a bridge. Repeat 20 times.
4) Plank: Hold the front plank for 30 seconds. Hold the side plank for 30 seconds on each side. Repeat 3 times.
5) Perform standing wall squat 20 times.
6) Lunge walk: Perform 10 steps, repeat 5 times.
This simple routine will solve many running injuries if done before you start running. If you’re already running include the routine into your weekly program 2 times a week and you’ll soon notice great benefits in your technique.
2) Add variety to boost endurance
Once you build up some fitness, it’s essential to include some high-intensity interval training (HIIT). Recent studies showed that including only 1 session of HIIT into an already fit athlete will enhance their endurance capabilities in just 2 weeks! And do some Pilates exercise as this significantly improves your stability.