5 Gym Exercises To Prevent Running Injuries - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of 5 Gym Exercises To Prevent Running Injuries from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Strength and conditioning are essential for injury prevention and running efficiency.
Focus on single‑leg work to correct imbalances and strengthen calves, quads, glutes, and ankles.
Aim for 3‑4 sets of 12‑15 reps for each exercise; single‑leg variations use 12‑15 reps per leg.
Incorporate 2‑3 strength sessions per week (or at least 1‑2 if you’re short on time).

Workout Example

Exercise	Sets	Reps (per leg if single‑leg)	Notes
Smith‑Machine Single‑Leg Calf Raise	3‑4	12‑15	Start light, keep core tight, lift heels high, pause at top. Use a step or dumbbell if no Smith machine.
Forward/Reverse/Walking Lunges	3‑4	12‑15 each leg	Keep hips level, knee over ankle, drive through front heel. Add dumbbells when ready.
Box or Goblet Squat	3‑4	12‑15	Feet hip‑wide, toes out, sit back, keep weight in heels, avoid knee lock. Use a box for support or hold a dumbbell/kettlebell.
Single‑Leg Deadlift	3‑4	12‑15 each leg	Neutral spine, slight knee bend, hinge at hips, feel hamstrings/glutes, use kettlebell or dumbbell.
Single‑Leg Hip Thrust / Glute Bridge	3‑4	12‑15 each leg	Knees bent, feet hip‑wide, squeeze glutes at top, keep core tight. Add weight if desired.

Practical Tips

Start with body‑weight and add weight gradually as technique improves.
Use a wall or step for balance if needed.
Keep core engaged throughout every movement.
Avoid letting knees collapse inward; drive them outward.
Pause at the top of each rep to ensure muscle activation.

Closing Note Give these five exercises a try in your next strength session—adjust the loads and reps to match your current pace using the Pacing app. Consistent strength work will keep you injury‑free and faster. Happy training!