Exercises for Runners
The following group of exercises were put together specifically for running athletes like you. They help improve pain, mobility, and stability so that you can enjoy your favorite cardio pastime without limitations! These will be a great addition to your routine in order to improve overall performance.
Recommended dosage: 2 minutes per muscle group.
Frequency: daily for problematic areas. 2-3x/week for other areas.
These exercises are great for warmups and also great to program for rehab/prehab as they improve mobility and decrease trigger points/knots that may be bothersome. Soft tissue mobilization helps to increase bloodflow and oxygen to the tissues.
5 seconds down, 1 second hold at the bottom, 5 seconds up
Recommended dosage: 3 sets to fatigue (think 1-2 reps in reserve or 1-2 reps “left in the tank”)
Frequency: 2-3x/week
This exercise will help to strengthen the calf and Achilles tendon. Tendons need load, and performing exercises with slow tempo grants us the benefit of strengthening without the risk of inflammation. Targeted exercise to this muscle group helps prevent Achilles pain and injury.
Recommended dosage: 3 sets to fatigue
Frequency: 2-3x/week
Strengthening the tibialis anterior muscle will keep the front of the foot and ankle healthy. This muscle is also responsible for controlling impact when our foot first makes contact with the ground.
Recommended Dosage: 3 sets of 10-15
Frequency: 2-3x/week
This movement works stability all the way up and down the chain – the foot, ankle, and hip. All these things are important for controlling the knee and for controlling what happens at the foot when we load and push off.
Bonus: use a band around the shin for added strengthening benefits.
Recommended dosage: 2 sets to fatigue each side
Frequency: 2-3x/week
Another great exercise that improves core and hip strength is the side plank clamshell exercise. Strengthening these muscle groups will help control rotation and prevent the knee from caving in.
These exercises were carefully selected to address needs commonly found in running athletes. That being said, they are a generalized group of exercises, and if you need evaluation for any particular aches and pains, don’t hesitate to reach out and I will be happy to evaluate you and customize a program for your unique needs.
I’m your local movement expert! If you are dealing with any frustrating aches, pains, or mobility limitations, reach out and I will help you get back to 100%+ so you can crush your goals and stay healthy!
Tim Brown, DPT, DN-2
Ascend Performance Therapy 