Let’s be honest – there’s nothing more frustrating than being sidelined with a running injury. One minute you’re smashing out the miles, feeling properly fit, and the next you’re stuck on the sofa watching running videos on YouTube (we’ve all been there!).
The good news? Most running injuries are totally preventable. I’m going to share some absolute game-changers when it comes to keeping you injury-free and running strong. Grab a cuppa, and let’s dive in!
Why Runners Get Injured (And How to Stop It)
Right then, here’s the thing – running is brilliant, but it’s also quite repetitive. You’re essentially hopping from one foot to the other thousands of times during each run. Without proper strength and flexibility, your body starts moaning about it, and before you know it, you’re googling “why does my knee hurt when I run?”
The secret sauce to staying injury-free isn’t just about proper trainers (though they help!) – it’s about building a body that’s ready for the challenge of running.
Essential Pre-Run Routine
Before you dash out the door, spend 10 minutes doing these dynamic stretches:
First up, leg swings – both front-to-back and side-to-side. They’re brilliant for warming up your hips and hamstrings. Do about 10-15 each leg, and try not to kick any nearby furniture!
Next, walking lunges with a twist. These are ace for getting your whole body moving. Take a big step forward, drop into a lunge, and twist your upper body towards your front leg. Do about 10 each side.
Finish with some high knees and heel flicks. They might make you look a bit daft in your front garden, but they’re perfect for firing up those running muscles.
Strength Training: Your Secret Weapon
Here’s where the magic happens. Strength training for runners isn’t about getting massive muscles – it’s about building a bombproof body that can handle the miles. Here are your must-do exercises:
The Magnificent Seven:
- Single-leg squats (pistol squats if you’re feeling fancy)
- Start with supported ones holding onto a chair
- Build up to 10-12 reps each leg
- These are brilliant for sorting out any strength imbalances
- Glute bridges
- The bread and butter of runner strength
- Do both double-leg and single-leg versions
- Aim for 20 double-leg or 10 each side single-leg
- Calf raises
- Both straight leg and bent knee versions
- Do them on a step for extra range
- 15-20 reps each version
- Planks (but make them interesting!)
- Standard planks are fine, but try:
- Side planks with hip dips
- Plank with alternate leg lifts
- Hold each for 30-45 seconds
- Bulgarian split squats
- They’re horrible but effective
- Keep your front knee stable
- 10-12 each leg
- Dead bugs
- Brilliant for core stability
- Keep your lower back pressed into the floor
- 10-12 each side
- Hip hikes
- Stand on a step
- Drop one hip, then lift it
- Brilliant for hip stability
- 15-20 each side
Post-Run Recovery: Don’t Skip This Bit!
After your run, while you’re still warm (and probably scrolling through Strava), do these stretches:
- Hamstring stretches (seated or standing)
- Hip flexor stretches (lunge position)
- Calf stretches (both straight and bent leg)
- Quad stretches (standing or lying)
Hold each for 30 seconds – perfect timing for checking your run stats!
Making It All Work Together
Here’s how to fit it all in:
- Strength work: 2-3 times per week
- Dynamic stretches: Before EVERY run
- Static stretches: After EVERY run
- Rest days: Yes, they’re actually important!
Warning Signs to Watch For
Your body’s pretty good at telling you when something’s not right. Keep an eye out for:
- Niggles that don’t go away after your warm-up
- Pain that gets worse during your run
- Tightness that’s there every morning
- One side feeling different from the other
If you spot any of these, don’t try to run through it (we’ve all made that mistake!). Take a few days off, keep up with the strength work, and maybe book in with a physio if things aren’t improving.
The Bottom Line
Prevention is always better than cure when it comes to running injuries. Think of all this prep work as an investment in your running future. Yes, it takes a bit more time, but it’s a lot better than being stuck on that sofa watching other people’s running videos!
Remember, you don’t have to do everything perfectly from day one. Start with the pre-run routine, add in some basic strength work, and build from there. Your future running self will thank you for it!
Now, pop the kettle on, get your trainers on, and give some of these a try. And if you see someone doing leg swings in their front garden tomorrow morning, give them a knowing nod – they’ve probably read this too!
