5 Effective Runner Exercises To Prevent Injuries

Effective Runner Exercises To Prevent Injuries

Running is a great form of exercise and also a sport too, but unfortunately injuries happen and which are pretty frustrating for a runner. While running you need to take some injuries preventing measures. However, there are certain warm up exercises which help a runner to avoid the injuries in the long run!

These Are Some Effective Runner Exercises To Prevent Injuries

Hip Flexor Stretch

This is a great form of exercise for ones who are trying to get rid of pain the lower back region of the body. This hip flexor stretch exercise can be practiced by kneeling with the right leg while keeping the left leg on the floor. After that one just needs to feel the tension when one tries to squeeze the right glute region and bending the upper body towards the left as well. Staying at the stretched position for about 20 seconds and repeating alternatively with both the legs help.

Hip Flexor Stretch

Plank With Hip Extension

This exercise is a great preventive exercise in order to get a healthy posture and does a world of good to the hip region. To practice this, one needs to go into a plank position and then keeping oneself parallel to the ground, lift the right leg but only till a few inches from the ground. Holding the pose for just a second and lowering the leg helps. This has to be repeated with both the legs alternatively for at least 8 times to reap the benefits!

Plank With Hip Extension

Ankle Mobilization

This exercise helps a runner to increase the flexibility in the ankles and promotes a greater motion with each step as well. To start this, one needs to kneel down and using the left hand just hold the right heel and then place the right hand on the inside region of the right knee. After that one just needs to take the right knee on the toes and wait for a second before coming back to the former position. Repeating 10 times with both the legs helps to a great deal!

Ankle Mobilization

Half Kneeling Clam

This form of exercise helps a person to run in an efficient and right manner. To practice this one needs to start with kneeling on the left leg close to an exercise bench a which is steady on the ground. After this one needs to take a resistance band and lock it on the bench and loop the same around the right thigh region. Pushing the right thigh outwards while keeping the right foot strong on the ground and holding it for a few seconds before going back to the former position helps. After repeating this with the right leg for 5 times, repeating with the left leg improves the strength to a large extent.

Half Kneeling Clam

Lunge To Butt Kick

This one is a great form in order to maintain a great knee position when one is running! To start off, one needs to stand straight with the legs a little apart and then by taking the left foot perform a reverse lunge, and then push with the help of the right heel. After this one needs to get back to the former position and kick the butt as well. Repeating this for 8 times does the trick!

Lunge To Butt Kick

Try the above mentioned exercises and avail the benefits by implementing it regularly!!