Runner's Injury Prevention Strength
Workout - Runner's Injury Prevention Strength
- 7min @ 8'20''/km
- 3 lots of:
- 3min 30s @ 10'00''/km
- 1min 15s rest
- 7min @ 8'20''/km
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Intro
The Running Channel put together a solid breakdown of 5 Gym Exercises To Prevent Running Injuries, and we’ve distilled the essentials here so you can get straight to work. The full video has plenty more detail—definitely worth your time—but everything you need to start the workout is right below.
Key Points
- Building strength and conditioning prevents injury and improves running performance.
- Focus on single‑leg exercises to address strength gaps and develop the calves, quads, glutes, and ankles.
- Aim for 3‑4 sets of 12‑15 reps per exercise; for single‑leg moves, do 12‑15 reps on each side.
- Add 2‑3 strength workouts to your schedule each week, or squeeze in at least 1‑2 if time is tight.
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
- Begin with no weight and increase resistance as your form solidifies.
- Lean against a wall or step for balance support as needed.
- Contract your core for the duration of each movement.
- Stop your knees from folding inward; push them outward instead.
- Hold briefly at the peak of every rep to maximize engagement.
Closing Note Work these five exercises into your next strength day—tailor the weight and rep targets to where you’re currently training with the Pacing app. Regular strength training eliminates injury risk and gets you faster. Enjoy the session!
References
- 5 Gym Exercises To Prevent Running Injuries - YouTube (YouTube Video)