Sports training
Injury prevention exercises for runners
No routine has been shown to prevent running injuries in general, but these moves come from the runner trials that did best: foot and calf strengthening, balance on one leg and small side hops. Doing them regularly seems to matter most, so aim for 3 or 4 short sessions a week, with a friend or a club if you can. Keep building your running gradually too.
Feet (barefoot)
- Towel toe curl2 × 15 each footBeginner · Calves · 3D demoSeated; pull the towel in with your toes, heel stillHarder: Short foot + toe splay
- Short foot + toe splay2 × 10 holds of 5 sBeginner · CalvesDome the arch without curling your toes, then spread your toesEasier: Towel toe curlHarder: Vertical toe touch
- Intermediate · Calves · 3D demoRise through the big toe and lower over 3 sEasier: Slow calf raiseHarder: Standing dumbbell calf raise
- Band ankle eversion2 × 15 each sideBeginner · Calves, Shins · 3D demoAbout 3 s out and 3 s backEasier: Isometric ankle eversion against a wallHarder: Pogo hops
Calves
Rest 60 s
- Single-leg calf raise from a step3 × 15 each legIntermediate · Calves · 3D demoStraight knee, full height, slow lowering; hold a railEasier: Slow calf raiseHarder: Single-leg pogo hops
- Seated bent-knee calf raise (soleus raise)2 × 15 to 20Beginner · Calves · 3D demoBent knee, for the soleus; rest a weight on your knees when it gets easyHarder: Slow calf raise
Balance
- Single-leg stand2 min each leg, or 4 × 30 sBeginner · Hip abductors, Calves, Glutes · 3D demoClose your eyes and stand on a cushion once 30 s with your eyes open is easy; keep a hand near a wallEasier: Tandem stance and heel-to-toe walkHarder: Single Leg Reach Matrix
Hops
Rest 60 s
- Single-leg lateral hop2 × 10 each leg, building to 2 × 30 over 4 to 6 weeksAdvanced · Calves, Quads, Glutes · 3D demoSmall, quick hops over a line, with quiet landingsEasier: Forward cone hops
- Single-leg hop and stick2 × 5 each legIntermediate · Quads, Glutes, Calves · 3D demoHop forward and hold the landing for 2 s, knee over your middle toesEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding
Hips and trunk
- Side plank with leg lift2 × 10 each sideAdvanced · Hip abductors, Glutes, Abs · 3D demoEasier: from a knee side plankEasier: Side plankHarder: Copenhagen plank
- Single-leg Romanian deadlift2 × 10 each legAdvanced · Hamstrings, Glutes, Abs · 3D demoFingertips on a wall at firstEasier: Dumbbell Romanian deadlift
Tips
- Do it 3 or 4 times a week, on run days or rest days. In one trial, only those who did their exercises at least twice a week benefited, and across trials, supervised groups kept it up best and did better.
- Build the hops slowly: start with 10 a leg and add a few each week. Stop hopping if you have bone pain or a sore Achilles.
- Watch your longest run: a single run more than 10% longer than your longest in the past month went with more injuries.
- Pain in one spot on a bone that gets worse with each step can be a stress fracture: stop running and get it checked.
- Already on the strength training plan for runners? Do the feet, calf and balance blocks on two other days.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
Find more moves like these
More sports training
Plyometrics for runners
A 20-minute hop and bound session for runners: ankle bounces to pogo hops, one-leg hops and bounding, building foot contacts slowly over 10 weeks.
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Strength workout for cyclists (gym)
A 50-minute gym session for cyclists: heavy squats, one-leg presses, hip flexion and calf raises as in the cycling trials, plus jumps for bone.
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Mobility routine for cyclists
A 15-minute routine for cyclists: hips, upper back, chest, neck and wrists through the ranges riding doesn't use, plus back and neck endurance.
15 minBeginner12 movesA foam roller, A wallQuestions people ask
How long does the injury prevention exercises for runners take?
About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Other / check instructions, A bench or box, A step, A band, A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 9 of its 11 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.