Q: WHAT ARE THE TOP THREE STRENGTH & CONDITIONING EXERCISES TO PREVENT INJURY?

ANSWER

Although it often comes way down our list of priorities, spending time on a couple of key exercises can help you to stay an injury-free, more efficient runner.

 

Clam 

Lie on one side with knees bent to 90 degrees, heels level with bottom. Lift the top leg to 45 degrees, then lower for 20 reps. Stand immediately on worked leg and do a running action with the opposite leg. Repeat for the other leg.

Single-leg dead lift

Stand on one straight leg, tighten core muscles and bend forward as far as possible from the hips, keeping the other leg straight as you lift it out behind. Repeat on the other side.

IMG_56500_preview.jpg
IMG_56493_preview.jpg

Multi-directional lunges 

With one foot planted, step forward with the other into a lunge. Next, step out to the side into a wide squat. Finally, step backwards and lunge again. Repeat for the other leg.

 

 

 

 

Create a good circuit from Sally’s exercises by doing three sets of each. Do the clam on both sides, then about ten reps of the next two exercises, then return to the clam again.