Stop Running Injuries - Exercise Routines for Before and After Runs

By Konrad Barnes

And so we’ve come to the end of the journey through the crazy world of running injuries.We have covered everything (well almost everything) from the feet all the way up to the hips.

This has given you a great overview of all the different running injuries, their signs and symptoms and how they get treated.

Running Injury Free - The Blueprint

This is all good and well but at the end of the day this is a reactive approach. Meaning that all the topics we’ve covered thus far are discussing the injuries after the fact. And we all know that prevention is always better than the cure.

That’s why I have decided to put together a little blueprint or template for the everyday running enthusiast. This blueprint will be a program that you as a runner can do before and after your run with the purpose of trying to keep you injury free!

Who am I?

Well, my name is Konrad and I hold multiple degrees specializing in sport science, exercise physiology and injury rehabilitation. Over the past decade and a bit, I’ve encountered hundreds of different athletes in multiple sport codes.

And despite each athlete having very unique skill sets that required very specific attention one factor remained constant: Their warm up and their cool down.

You see, over the years I have come up with a go to set of exercises that ensure optimal performance and efficient recovery.

What is the Program and How Does it Work?

The point of this set program is to ensure my athletes are warmed up properly in order to perform at their best. The program also covers the exercises you would need to do immediately after your session to ensure you recover well and hopefully remain injury free.

The program is divided into a before your run and after your run section. The before section will focus on activation and mobilisation. While the after section of the program is based on recovery after your run. This combination will give you the best warm up and cool down balance.

The exercises, How They Work and Their Benefits

Exercises Before your run:

Lunge and twist

Here you would lunge forward and proceed to twist your torso in the direction of whichever leg is leading. You should then return to the starting position and repeat this action for the opposite leg. That would equal one repetition.
The purpose of this exercise is to dynamically warm up your quadriceps group of muscles as well as your lower back muscles and deep hip muscles.

Lunge and Reach Back

Lunge forward, reach up and backwards with both arms directly above your head. You should then return to the starting position and repeat this action for the opposite leg. That would equal one repetition.
Just like the lunge and twist variation this is a dynamic warm up for the quadriceps and hip muscles groups. However, the reach back position aids in stretching and activating the deep hip flexor muscles group.

Calf and hamstring sweeps

Place your one foot out in front of you. Bend over at the hips and sweep your hands past your forefoot and return to the starting position.
This exercise is great for warming up the majority of the posterior chain. And since the posterior chain plays such a pivotal role in running performance, you kind of want to make sure it’s warmed up properly.

Walking Supermans

Bend at the hips reaching both arms out straight in front of you. At the same time you should keep one leg straight and proceed to lift it off the ground away from your body in the opposite direction. Return to the starting position and repeat this action with the opposite leg.
The walking superman is a great exercise for warming up the hamstrings and the glute muscles. As well as the stabilizing muscle groups that help with balance and proprioception during running.

Froggie squats

Place your feet a little further than shoulder width apart. Squat down and hold the deepest position you can. Place your elbows against the inside of your knees and press outward. Then lift your buttocks up and drop your chest down. Repeat the action continuously for however many reps is required.
No, yes I know, it looks like a silly exercise. But trust me, when it comes to opening up the hips, stretching the groin area and warming up the lower half of your body. The froggie squat reigns supreme.

Toe walks

Stand on your toes and walk a few meters. That’s it.
This exercise stretches and activates the achilles tendon, calf muscles as well as the intrinsic muscles of the foot. This will aid in preventing conditions such as achilles tendonitis and plantar fasciitis.

Pelvic tilt and lift

Lie on your back. Tilt your pelvis toward the ground (imagine pulling up your pants zip) and lift your hips off the ground and lower it back down again. Relax your muscles and repeat the exercise.
This exercise is the king of core activation. Just do it. Trust me.

Exercises After your run:

Figure four stretch

In a standing position, take your right leg, bend and twist it internally. Place your right ankle on your left thigh. Place both hands on your thighs and lean forward. Now slowly start to squat. You should feel all kinds of stretching happening here. Repeat for both legs.
This stretch helps loosen up the entire lumbopelvic complex. This will help prevent overuse injuries as well as any deep lower back pain.

Hamstring stretch

Find a slightly elevated surface. Place your right foot onto this surface, keeping your leg straight, drop your chest forward and reach out with both hands towards your toes. Hold that position for however long your program instructs and then repeat on your left side.
The name is self explanatory.

Deep hip flexor stretch

Find an elevated surface (like your couch or a bench) stand in front of the surface facing the opposite direction. Bend your right leg at the knee, and place the top of your right foot onto the surface. Now squat down slowly by bending the leg placed on the ground.
Now is a very important stretch. Most of you might find it extremely painful but it is in fact an absolutely amazing quadricep and deep hip flexor stretch. Do this and you will remain pain free for a very long time.

Calf and Soleus stretch

Stand upright facing a wall about a meter away. Place any one foot against the wall and drive that knee towards the wall. Keep your other foot flat on the ground and your leg straight. Hold that position for 15 seconds and then proceed to bend the hind leg at the knee. Hold that position for an additional 15 seconds. Switch legs and repeat.
This is an excellent way to stretch both your gastroc and soleus muscles.

The Program

Before the run:

After the run:

Why Does This Program Matter?

I know many if not most of you are thinking this exact same thing. But the reality is and always will remain that prevention is better than any form of treatment. Why would you as a seasoned runner deliberately set yourself up to fail? You wouldn’t. And that’s why this program matters. Yes, it is far from revolutionary, most of these exercises are actually quite common. As individual exercises they’re not anything remotely special. But together this group of exercises form a powerful tool that has the potential to set you up for new heights in your running career. All while keeping you free of any plantar fasciitis, tendonitis, or muscle strain out there.

And that ladies and gentlemen is why this program matters. But don’t take my word for it, give it a go the next time you hit the road and experience the difference for yourself. So until we meet again, just keep running Dory!

Author

Konrad Barnes

Biokineticist that specializes in sports rehabilitation and high performance coaching. He has 6 years experience in both corporate and clinical environments in occupational, orthopedic, cardiac and neurological therapy.

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