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Hey there Reader

As a runner, there’s nothing worse than being sidelined by an injury. Whether you’re just starting out or training for a marathon, injury prevention is essential to keep you running strong and pain-free. That’s where “prehab” comes in—a proactive approach to strengthening and conditioning your body to prevent injuries before they happen. Think of it as an insurance policy for your running routine!

In this guide, we’re going to break down the key components of a successful prehab program and how you can incorporate them into your training. By the end, you’ll have the tools to keep your body in peak condition so you can spend more time enjoying the miles and less time recovering on the sidelines.

Why Prehab is a Must for Runners

Runners put their bodies through repetitive strain, which can lead to overuse injuries like shin splints, runner’s knee, Achilles tendonitis, and plantar fasciitis. But here’s the good news: most running injuries are preventable with the right prehab routine.

Prehab targets weak areas, builds mobility, and improves movement patterns so your body can handle the demands of running. When done consistently, it reduces your risk of injury and helps you recover faster if you do get injured. Plus, it improves your overall performance, helping you run more efficiently and with better form.

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The Components of an Effective Runner Prehab Program

Let’s dive into the main pillars of a solid prehab routine for runners:

1. Strength Training

One of the best ways to protect yourself from injury is to strengthen the muscles that support your running form. Strong muscles absorb more of the impact when you run, relieving pressure on your joints and connective tissue.

Focus on these key areas: -

1. Glutes: Strong glutes stabilize your hips, helping to prevent knee and hip injuries. Try exercises like squats, lunges, and hip thrusts. -
2. Core: A strong core helps with posture and balance, reducing strain on your lower back and improving overall running form. Planks, Russian twists, and bird-dogs are great core exercises. -
3. Legs: Your quads, hamstrings, and calves work hard when you run, so building strength in these areas can help prevent muscle imbalances. Deadlifts, calf raises, and hamstring curls are musts for runners.

2. Mobility and Flexibility Work

Mobility is all about having the range of motion needed to move efficiently without putting strain on your body. Tight muscles and limited mobility can lead to compensations that result in injuries over time.

Key areas to focus on for runners: -

1. Ankles: If your ankles don’t move well, you’re at risk for Achilles tendonitis and other lower leg injuries. Try ankle circles, calf stretches, and mobility drills. -
2. Hips: Tight hips can lead to poor running mechanics and injuries. Incorporate hip openers like the pigeon stretch and leg swings into your routine. -
3. Hamstrings and Calves: Stretching your hamstrings and calves will help keep your legs in balance and prevent strains.

Include dynamic stretches before your run and static stretching post-run to maintain flexibility.

3. Balance and Stability Training

Running requires your body to maintain balance and stability with each stride. If you have weak stabilizer muscles, it can lead to improper alignment, causing unnecessary wear and tear on your joints.

Incorporate balance exercises like: - Single-leg deadlifts - Step-ups - Lateral band walks

These exercises target the smaller muscles that keep you steady, helping prevent rolled ankles and other balance-related injuries.

4. Foam Rolling and Self-Massage

Foam rolling is a great way to release muscle tightness and improve blood flow, helping you recover faster after runs. Regular self-massage can prevent muscle adhesions and stiffness that can lead to injury.

Focus on rolling out: - Quads - IT band - Hamstrings - Calves

Spend 1-2 minutes on each muscle group, especially after a tough run or workout.

5. Rest and Recovery

Recovery is just as important as training when it comes to injury prevention. Make sure you’re giving your body the time it needs to heal and rebuild after intense runs. That means incorporating rest days into your routine and making sleep a priority.

Other recovery techniques include: -

1. Active recovery: Light walks, cycling, or swimming can help loosen up tight muscles without overloading them.
2. Sleep: Aim for 7-9 hours a night to give your muscles the chance to repair. -
3. Hydration and nutrition: Keep your body fueled with plenty of water and nutrient-dense foods to support muscle recovery and overall health.

How to Incorporate Prehab into Your Routine

The best part about prehab? It doesn’t have to take hours! You can add these exercises into your current routine with just a few extra minutes a few times a week.

Here’s a simple plan you can follow: -

1. 2-3 times per week: Strength train for 20-30 minutes focusing on your glutes, core, and legs. -
2. Before every run: Spend 5-10 minutes on dynamic stretches and mobility work. -
3. After every run: Do 5-10 minutes of static stretching and foam rolling. -

Prehab in Action: A Sample Week for Runners

Monday:​
Strength training (30 minutes) + dynamic stretches before and after your run

Tuesday:​
Run + post-run static stretching and foam rolling (10 minutes)

Wednesday:​
Rest Day with active recovery or Strength training day

Thursday:​
Run + post-run static stretching and foam rolling (10 minutes)

Friday:​
Strength training (30 minutes)

Saturday:​
Rest day with active recovery (light walking or swimming)

Sunday:​
Run + post-run static stretching and foam rolling (10 minutes)

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Start Prehab Today

Incorporating prehab into your routine can make all the difference in your running journey. Whether you’re aiming for a 5K or a marathon, you’ll run stronger, stay healthier, and enjoy every mile pain-free.

If you want done-for-you workouts each week that incorporate strength training, stretching, mobility, and stability work you are in the right place. Sign up for my subscription newsletter "weekly runner's Prehab" below to get a new set of workouts each week to add to your training plan.

Weekly Runner's Prehab A weekly workout that includes runner specific full body strength workout, mobility work, and prehab exercises to keep... Read more Get it now!

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If you’re ready to take your injury prevention to the next level, I’m here to help. As a physical therapist, I specialize in creating personalized prehab programs for runners like you. Get in touch if you’d like to discuss a customized plan to meet your specific goals and needs!

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Hope you had a great time and found something useful! I'm here to help!

Keep Running!

Dr. Abby

​The Runner Doc​

Helping you stay injury free and on the road (or trail) running!

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