Here’s 5 strengthening runner’s exercises and 3 recovery exercises for runners to help prevent runner’s injuries. Injury prevention for people who run needs to be more than just a few stretches for runners. Key muscles need to be strengthened to help the muscles & tendons to cope with running long distances, AND to help take pressure of your knees, back, hips, and feet. Other parts need a muscle release after each run to stop tension and lactic acid build up.

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0:00 Intro
0:10 Prevent Quad & tendon strain
0:48 Prevent Hamstring & Glute Medius strains
1:33 Avoid calf strain & Plantar Fasciitis
2:27 Prevent Adductor strain & Pes Anserine Bursitis
3:00 Avoid hip flexor strain & Quad strain
3:41 Recovery to prevent Runner’s Knee
4:19 Recovery to stop Runner’s Back
4:58 Recovery to avoid Plantar Fasciitis


STRENGTH TRAINING FOR RUNNERS:

1. Deep squats for eccentric strengthening of the Quadriceps and its tendons
To help prevent: Patellar Tendinopathy, Quadriceps Tendinopathy, Quad strain

2. RDLs for eccentric strengthening of the hamstring & its tendons, and Glute Medius strengthening
To help prevent: Hamstring strain, Hamstring Tendinopathy, Gluteus Medius strain

3. Soleus eccentric strengthening
To help prevent: Calf Strain, Achillies Tendinopathy, Plantar Fasciitis

4. Forward bend Sumo Squats
To help prevent: Adductor Strain, Pes Anserine Bursitis

5. Psoas knee raises & Reverse Lunge
To help prevent: Hip Flexor Strain, Quad Strain


RECOVERY EXERCISES FOR RUNNERS:

1. ITB & Vastus Lateralis myofascial release
To help prevent: Runner’s Knee (Patellofemoral Pain Syndrome)

2. Rectus Femoris Stretch
To help prevent: Runner’s Back

3. Plantar Fascia massage
To help prevent: Plantar Fasciitis

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#bodyfixexercises #running #runninginjury