runner´s world training guide - injury prevention

7/30/2019 Runners World Training Guide - Injury Prevention

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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photograph by Darren Braun

r

THE 6 LAWSOF STAYINGHEALTHYFollow these principles andyoull spend more time on troadsand less time in reha

1KNOW YOUR LIMITSMuscles and joints need time to recover an

handle more training demands. Build your wee

mileage by no more than 10 percent per week.

2LISTEN TO YOUR BODYMost injuries dont come out o nowhere

First youll eel persistent aches and soreness.

the rst sign o pain (or discomort that worse

during or aer a run), take three days o. On t

ourth day, run hal your normal easy-day amo

at a much slower pace. Then build back up.

3SHORTEN YOUR STRIDEOverstriding is a common mistake that

can lead to injury. Shorten your stride, and you

land soer with each ootall. Time yoursel

or 60 seconds and count each time your right

(or le) oot hits the ground, then multiply by

two. Aim or 170 to 180 steps per minute.

4STRENGTH TRAINMuscles keep your body properly aligned

while youre running down the road. Emphasiz

core, hip, and lower-leg strength training to

keep your pelvis and lower joints positioned.

5RUN ON A LEVEL SURFACETry to do some o your training runs

on a level surace like a bike path or dirt trail.

The local track also provides a rm, fat

surace, as does the treadmill.

6DONT RUN FAST TOO OFTENGive yoursel plenty o recovery time ae

races and hard workouts. Even Olympic gold

medalists only do ve to 10 percent o their

training at 5-K race pace and aster.

MORE TIPS INSIDE

Your Guide to

Injury Prevention

Running is one of the best possible things you can do or your body. It buildsup your muscles, bones, brain power, endurance, and overall strength. But iyoure not careul, running can also break you downwhich is when injurieshappen. In this guide, youll nd everything you need to treat injuries, andprevent them rom happening in the rst place. We include training and

liestyle strategies to help you stay healthy, strength moves that lower your injury risk,plus great cross-training options and coping tips i you do get injured.

Everything you need to know to stay t and pain-ree

TRAINING GUIDE


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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Illustration by Stuart Bradord; Photographs by Beth Bischo

CALF DROPSPrevent Achilles

tendinitis by strength-

ening the cal muscles.Stand bareoot with the

balls o your eet on the

edge o a step. Rise up on

your toes with both eet.

Shi your weight

to one oot, then lower

down on that oot. Rise

up on both, lower on one

oot. Do three sets o

10 on each side.

124A 124B

TRAINING GUIDE

Safe

KeepersExercises you should doto prevent the ve mostcommon injuries

When runners get hurt,plan

asciitis, Achilles tendinitis, i

tibial-band syndrome (ITB

shinsplints, or runners kne

usually the diagnosis. Below is a quick, ea

to-do exercise routine developed by New Y

Citybased physical therapist Allison L

that will make you less vulnerable to th

pesky injuries. For maximum benet, do

session beore two or three o your runs e

week. Important note: I you know you

susceptible to one o these injuries, zero in

the exercise that protects against that pr

lemand do it every day.

SIDE-LEG RAISERSPrevent ITBS by strengthening the gluteus medius mu

near the hip. When its weak, another upper-leg muscle

overcompensates and pulls on the ITB, causing pain alothe outside o the leg, down to the knee. Lie on your sid

with your hips and legs stacked. Li your top leg up, bu

point your toes inward and toward the ground to isolate

the gluteus medius. Hold or 30 seconds, then release. D

three sets on each leg, working up to one minute per se

HEEL WALKING AND BIG-TOE RAISERSPrevent shinsplints by strengthening the muscles

that attach to the shinbone. Do three sets o each.

124A Walk in place bareoot or one minute with youroreeet o the ground. Do three sets.

124B Li the big toe o one oot, lower, and repeat 10 tim

HALF-SQUATS ON ADOWNWARD SLOPEPrevent runners knee

by strengthening thequads to keep the

kneecap aligned. Stand

acing down a hill or on

a decline board. Squat

halway between the

start position (straight

leg) and a ull squat (90

degrees). Do three sets

o 10. Too easy? Try

single-leg squats (below).

ARCH RAISERSPrevent plantar

asciitis by strengthen-

ing your oot muscles.Stand bareoot on one

leg. Imagine your oot is

a tripod and place even

pressure on your big

toe, pinkie toe, and heel.

Ground these three

points as you scrunch

up your arch. Hold this

position or 30 seconds;

repeat this three times.


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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Illustration by Alex Nabaum

THINK AGAINSports psychologist Jim Taylor,

Ph.D., ofers ways to reramedoomsday thinking,

The key to comingback rom an in-

jury is to take a purposeul approach

and have a grieving strategy, says Di-

ane Wiese-Bjornstal, Ph.D., a leading

researcher o injury psychology and associate

proessor at the University o Minnesota. I you

can recognize each state o mourning and work

actively to move through each one, youll heal

aster, mentally and physically. And that means

youll be back on the road sooner. Here are the

ve stages o (injury) mourning, and what to do

in each one.

DENIALWHAT TO DOBy denying youre injured, you

can exacerbate the injury, says Jim Taylor, Ph.D.,

a sports psychologist in San Francisco. So listen

to your body. At the rst sign o a potential in-

jury, back o. A ew days o the roads are better

than months o physical therapy.

ANGERWHAT TO DOA positive outlook may be y

greatest weapon. Research reports that athl

who use positive sel-talk and set goals or th

rehab experience exceptional recovery. So

angry or a ew days, then look orward. Set re

goals so you can celebrate small successes.

BARGAININGWHAT TO DOTaking action to x your pr

lem is good, but dont go overboard. You c

microwave healing, Taylor says. You hav

slow bake it. Obey your rehab plan the sa

way you would a training program.

DEPRESSIONWHAT TO DOFill your downtime with ot

activities. Stay connected to the running c

munity: Cycle alongside riends on their l

runs; invite your running buddies to a yoga cyouve started taking; volunteer at a race.

ACCEPTANCEWHAT TO DOStick with your rehab plan and

the progress, Taylor says. This is critical. Anx

and stress can cause muscle tension and supp

immune unction, which can delay recovery

Good GriefInjuries can be devastating. Heres how to cope with emotionsso you can heal aster

Ive always identied myselas a runner. Now who am I?VOICE OF REASON Running is one

part o who you are, Taylor says. Focus

on the other interests and people that

dene you. Also, realize this is probably

just a temporary break.

Without running, Im goingto be at and miserable.

VOICE OF REASON Ask your doctor

about activities that are sae, Taylor says.

Find a cross-training option that burns

calories and produces endorphins.

I dont know what Ill do i Idont run a personal record.VOICE OF REASON Adjust your

goals, Taylor says. Either stick with the

race and do it slow, or pick a dierent race

that will give you time to heal and rebuild.

TRAINING GUIDE


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through the end o a run, says John DiFiori, M.D.,

team physician at UCLA. Stress-racture pain oen

eels deep and radiates over a wide area, and

weight-bearing activities increase the discomort,

says Clint Verran, a 2:14 marathoner and physical

therapist. I youre unsure, or i symptoms dont

go away in three weeks, get a bone scan to rule

out a stress racture, Verran says.

KneesYOU THINK Runners kneeBUT IT COULD BEIliotibial-band syndromeTHE DIFFERENCE The iliotibial band (ITB) is

connective tissue that runs rom your hip to your

knee. A tight IT band can cause riction along the

outside o your knee, which is why it eels like a knee

problem, Verran says. I its ITB syndrome, then

running downhill, lengthening your stride, and

keeping your knee in a bent position or extended

periods will worsen your symptoms. Stretching to

loosen the band can help resolve the problem.

Lower backYOU THINK Back injuryBUT IT COULD BE A piriormis strainTHE DIFFERENCE The piriormis muscle is dee

the hip region, next to the sciatic nerve, Verran sa

I it becomes strained and goes into spasm, it

mimic a lower-back injury. Oen piriormis stra

happen when youre putting in a lot o mileage o

hard suraces. The pain usually centers around t

gluteal region and gets worse with prolonged sitt

A doctor can dierentiate between sciatica and

piriormis syndrome with range-o-motion tests

Sinuses, neck,random body partsYOU THINK A persistent coldBUT IT COULD BE Overtraining syndromTHE DIFFERENCE Push your body beyond its

ability to recover, and it will start to break down

This is overtraining syndrome. Every runners bo

has its own breaking point, and warning signs a

easy to brush aside. Look or a cascading eect

says Kristen Dieenbach, Ph.D., an exercise

scientist at West Virginia University. You had o

thing, and now its two and then three. Overtra

ing results rom too little recovery, which can

happen even at low mileage. Symptoms include

moodiness, depression, a dip in perormance,

trouble sleeping, and persistent atigue. The cur

rest and recovery.

Running injuries are notoriously

tricky to diagnose, says Charlie Mer-

rill, a physical therapist in Boulder,

Colorado. Most injuries result rom

overuse, rather than sudden trauma, and without

a single, obvious trigger, it can prove dicult to

correctly pinpoint the pains source. Many run-

ning injuries stem rom a dierent area than

where they hurt, Merrill says. Runners who

dont seek medical care may misdiagnose their

injuries. These common runners maladies

mayor may notbe what they seem.

ShinsYOU THINK ShinsplintsBUT IT COULD BE A stress ractureTHE DIFFERENCE The pain strikes the same

lower-leg area. However, shinsplints pain lessens as

you warm up, while stress-racture pain continues

Mistaken IdentityProper rehab is tricky when your injury is hard to pinpoint.Heres help or some o the common maladies runners ace

TRAINING GUIDE


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COLD CALLIcing an injury can speed uprecoveryi you do it right

Its the medicalrecommendation runners

get most oten. Injured knee? Ice it. Sore

shin? Ice it. Good advice. Ice can decrease

pain and inammation and enhance healing.

But i you do it wrong, you could damage sur-

rounding muscle tissues, says Joseph Dykstra,

M.A., assistant athletic trainer at Calvin College

in Grand Rapids, Michigan. So heres a guide that

will make icing crystal clear.

When used properly, over-the-

counter pain medications can be a

godsend. Acetaminophen (Tyle-

nol) can tame many pains. And

nonsteroidal anti-inammatory drugs (NSAIDs),

such as ibuproen, aspirin, and naproxen, can

reduce pain and swelling ollowing an injury likean ankle sprain. The trouble comes, doctors say,

when people misuse these drugs. Heres how to

use the right drug at the right time.

I twisted my ankle on a run,and now its swollen.

PILL TO POPIbuproen (Advil) or naproxen(Aleve)

MED SENSEFor injuries with swelling,

ibuproen or naproxen are best bets. Take up to

3,200 milligrams o ibuproen per day or no more

than our days, or take 200 to 400 milligrams

o naproxen every 12 hours up to our days.

WARNING LABELNSAIDs should never becombined, so take either ibuproen or naproxen.

I inherited my dads bum kneeand his heart disease.

PILL TO POPNaproxenMED SENSE Naproxen does not seem to

increase the risk o heart problems like other

NSAIDs do. Take 200 to 400 milligrams every

12 hours or up to our days

WARNING LABELAvoid i you have kidney

problems or high blood pressure. It can causeGI bleeding.

My back is killing me!PILL TO POP Aspirin (Bayer, Excedrin)MED SENSEAspirin is the least expensive

option or swelling and pain associated with a new

injury. Take up to 650 milligrams every our hours

as needed, or up to our days.

WARNING LABEL I youre prone to ulcers oheartburn, aspirin can cause intestinal bleeding.

My Achilles hurts one day, butis ne the next.

PILL TO POPAcetaminophen (Tylenol)MED SENSE Does not impair healing proces

Take 325 to 1,000 milligrams, twice a day. Neve

exceed 2,000 milligrams in 12 hours.

WARNING LABELDont use i youre drinkinAlcohol increases acetaminophens liver toxicity.

The Pill

ProblemThe right drug can relievepain and discomortorput you in a world o hurt

TRAINING GUIDE

DO DONT WHY

Leave it on or1015 minutes

Leave it on or morethan 20 minutes

Ice or more than 20 minutes and youll riskrostbite. I your skin looks red, its a warningsign. Remove the ice once you eel numbness.

Ice ve times a daywith at least 45minutes in between

Call it quits aerone day

An injury benets rom ice in the days ollowingthe trauma. Icing ve times a day keeps tissuetemperature low to minimize infammation.

Apply ice ASAPaer running

Ice beore you run When applied right aer a run, ice decreasesswelling and starts the healing process. Icingbeore a run could numb a body part and blocksignals to your brain to back o. This may causyou to alter your gait, increasing injury risk.


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TRAINING GUIDE

one who is rehabilitation-oriented and operates

as a last resort.

BEST FOR All types o running injuriesmuscle

strains and pulls, joint pains and sprains, stress

ractures

NOT FOR General health problems (atigue,

anemia, etc.)

MAKE THE CALL

PodiatristPodiatrists spend our years o training special-

izing in eet. Theyll check the wear patterns o

your running shoes and watch you walk and runto look or biomechanical issues.

BEST FOR Foot and ankle-related problems;

chronic injuries that ofen result rom poor oot

mechanics (runners knee, iliotibial-band syn-

drome)

NOT FOR Acute nonoot injuries

MAKE THE CALLPhysical Therapist

PTs are trained to watch people move and

gure out whats going wrong. A good PT will

spend up to an hour on your initial evaluat

Ofen, PTs work with physicians and ortho

dists to diagnose problems. They devise re

plans and prescribe exercises to keep you heal

BEST FORRehabbing known injuries

NOT FOR General health problems (atig

anemia) or i you suspect you have a ractur

MAKE THE CALLChiropractor

Chiropractors can be a valuable part o y

medical team. Most will watch you walk or

to identiy risk areas that can lead to injur

Some will also recommend stretches

strengthening exercises to correct gait im

ances.

BEST FORBack pain; injuries that may no

responding to other methods

NOT FOR Traumatic injuries like racture

torn ligaments

Do you have a specialty insports medicine?You should look or someone who has

done a sports-medicine ellowship or othersports-related training in their discipline.

Do you run?While its not necessary, it denitely helps.

At the very least, the doctor should have

experience getting runners back out on

the roads again. Even better, ask the docto

or a reerence rom another runner.

What should I bring to theappointment?The answer should include your training

log and running shoes.

How much time will youspend with me?Expect at least a 30-minute visit.

Will you reer to me to aspecialist i necessary?Good providers recognize the limits o

their expertise and arent araid to send

you to a colleague or additional tests.

MAKE THE CALL

Sports-Medicine DoctorPhysicians with added training in sports

medicine are ofen the best place to start. Sports

docs can give you a comprehensive evaluation

that includes diagnostic tests, rom blood counts

to bone scans to MRIs. Theyll help you resolve

medical issues, such as vitamin deciencies, and

may reer you to a specialist to rehab injuries like

plantar asciitis or runners knee.

BEST FOR Mystery ailments, atigue, and health

issues aecting your running

NOT FORTherapy or an already-diagnosedmuscle or joint injury

MAKE THE CALL

OrthopedistOrthopedists are trained to treat issues aect-

ing the bones, muscles, tendons, and ligaments.

Seeing an orthopedist is a smart choice i you

have an ongoing ache or pain that acts up during

or afer a run. Ideally, youd see an orthopedist

with a sports-medicine specialty who has plenty

o experience working with athletes. Look or

Quality CareWhen youre hurt, you can speed your recovery by ndingthe best specialist to treat your injury

ASK THE DOCA checklist or determiningwhether youre seeing the bestperson to treat your injury


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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Photograph by Sarah A. Friedman; Illustrations by Supercorn

HARD CORE,HEALTHYRUNNERPrehab your problemareas to run injury-ree

LOWER BACK

As your legs pound the

pavement, your vertebrae absorb

much o the orce. That shock

worsens i your core is weak,

which will produce lower-back

pain. Build those muscles with

moves like the superman.

KNEES

Without a stable core, you cant

control the movement o your

torso, and you risk putting excess

orce on your joints. This can

lead to patellar tendinitis and

iliotibial-band tendinitis. Plank and

side plank can steady the core.

HAMSTRINGS

When your core isnt stable,

your hamstrings have to work

extra hard. The added work can

leave them tighter and more

vulnerable to injury. To strengthen

them and your glutes, try bridges,

lunges, and squats.

BeyondCrunchesI you want to get aster, tter, and stronger,you need to train your core like a runner

D

esigned bygreg mcmillan, a running coach and exercise

scientist, this simple but eective core workout can im-

prove your running and strengthen the specic muscles

you need to stay injury-ree. Try doing two sets o these

moves right beore or afer your run, three times a week.

SUPERMANWhat it hits transversus abdominis

(deep abs) and erector spinae

(lower back)

Start acedown on the foor, with your a

and legs extended out ront. Raise your

head, le arm, and right leg ve inches

the foor. Hold or three counts, then lowDo up to 10 reps on each side.

BRIDGEWhat it hits glutes and hamstrings

Lie aceup on the foor, with your knees bent

90 degrees, your eet on the foor. Li your

hips and back o the foor until your body

orms a straight line rom your shoulders

to your knees. Hold or ve to 10 seconds.

Lower to the foor and repeat 10 to 12 times.

METRONOMEWhat it hits obliquesLie aceup with your knees bent and rais

over your hips, with your ankles parallel

the ground, your eet lied, and your arm

extended outward. Rotate your legs to t

le side, bringing your knees close to th

foor without touching it. Return to the

center. Do 10 to 12 reps on each side.

PLANK LIFTWhat it hits transversus abdominis

and lower back

Begin acedown, propped up on your

orearms, knees and eet together. With

your elbows under your shoulders, li your

torso, and hips in a straight line rom head

to heels. Hold or 10 seconds. Raise your

right leg, keeping the rest o the body still.

SIDE PLANKWhat it hits obliques, transversus

abdominis, hips, and glutes

Lie on your right side, supporting your u

body on your right orearm, with your le

arm at your le. Li your hips and, keep

your body supported on the orearm and

right oot, extend your le arm above yo

shoulder or 10 to 30 seconds. Switch si

TRAINING GUIDE


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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011

The Backup PlanYou may be down. But you dont have to be out. Heres how to stay t until you can run again

WEEKS M T W T F S

1 O

No workout, light

stretching or yoga

(see runnersworld.

com/yoga)

Physical therapy

strength and

fexibility work

3060 minutes

o cross-training

(65% eort)

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

3060 minutes

o cross-training

(65% eort)

Use the elliptica

or the same leng

o time as a norm

long run

2 O

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

3060 minutes

o cross-training

(65% eort)

Spin class (80%

eort or 30 minutes

o total workout)

3060 minutes

o cross-training

(65% eort)

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

Bike or the sam

length o time a

a normal long ru

3-5 O

Elliptical intervals

(80% eort or

30 minutes o

total workout)

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

Spin class (80%

eort or 30 minutes

o total workout)

3060 minutes

o cross-training

(65% eort)


(80% eort or

30 minutes o

total workout)

Bike or the sam

length o time a

a normal long ru

6 O


(80% eort or 30

minutes o total

workout) ollowed by

a 10-minute run1

minute running/1

minute walking

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

Spin class (80%

eort or 30 minutes

o total workout)

ollowed by a

10-minute run1

minute running/1

minute walking

3060 minutes

o cross-training

(65% eort)


(80% eort or 30

minutes o total

workout) ollowed by

a 10-minute run1

minute running/1

minute walking

Pool run or the

same length o

time as a norma

long run

7 O


(80% eort or 30

minutes o total

workout) ollowed by

a 12-minute run: 2

minutes running/1

minute walking

Pool-running

intervals (80% eort

or 30 minutes o

total workout)

Spin class (80%

eort or 30 minutes

o total workout)

ollowed by a

12-minute run: 2

minutes running/1

minute walking

3060 minutes

o cross-training

(65% eort)


(80% eort or 30

minutes o total

workout) ollowed by

a 12-minute run: 2

minutes running/1

minute walking

Bike or the sam

length o time as

normal long run

8 O


(80% eort or 30

minutes o total

workout) ollowed by

a 15-minute run4

minutes running/1

minute walking

Pool-running

intervals (80% eort

or 30 minutes

o total workout)

Spin class (80%

eort or 30 minutes

o total workout)

ollowed by a

15-minute run4

minutes running/1

minute walking

30-60 minutes

o cross-training

(65% eort)


(80% eort or 30

minutes o total

workout) ollowed by

a 15-minute run4

minutes running/1

minute walking

Pool run or the

same length o tim

as a normal long r

HOW TO GAUGE INTENSITY 60 to 75% efort Like an easy, conversational run. 80 to 85% efort Harder to chat, but sustainable or longer times

More than 85% efort Like a 5-K; no talking in complete sentences.

Injured and cant run? Try

these alternative workouts de-

signed by Tom McGlynn, ound-

er o Focus-N-Fly, an online

coaching service. While swimming

is an ideal activity, because you have

to be procient in the sport to get

the aerobic benets, stick with other

cross-training activities, unless you

are experienced in the pool.

TRAINING GUIDE

BIKINGHit the roads i youre experienced.

I not, ride a stationary bike or take

a Spin class.

Intervals45 to 60 minutes: 1- to

3-minute climbs; recovery 50

percent as long. Maintain heart rate

above 80 percent during intervals.

Endurance workout60 to 120

minutes: Warm up; 10 minutes

hard/2 minutes easy; cool down.

POOL RUNNINGPump your arms; li your knees

Intervals45 to 60 minutes:

Warm up; 3 to 5 cycles o 10 x 50

seconds all-out/10 seconds easy.

Aer each cycle, do 2 minutes easy.

Cool down. Maintain heart rate

above 80 percent.

Endurance workout60 to 120

minutes: Warm up; 10 minutes

hard/2 minutes easy; cool down.

ELLIPTICALIntervals45 to 60 minutes:

5-minute warmup; 8 to 14 x 2

minutes hard/2 minutes easy;

5-minute cooldown. Maintain

a heart rate above 80 percent

during intervals.

Endurance workout60 to

120 minutes: Warm up; alternate

7 minutes hard/3 minutes easy;

10-minute cooldown.


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RUNNERSWORLD.COMCOPYRIGHT RODALE INC. 2010-2011 Illustrations by James Steinberg

With contributions by Adam Bean, Jen Van Allen, Amby Buroot, Alyssa Shaer, Mackenzie Lobby, Christie Aschwanden, Liz Plosser, Erin Strout, Ed Eyestone, Meghan Rabbitt

BACK AT ITWhen its time to return torunning, ollow these strategies,courtesy o Ed Eyestone

START SLOWLYRunners returning to action oen carry

extra weight, which puts more stress on

the body. To avoid injury caused by that

stress, run no more than 20 consecutive

minutes or several weeks. Short walk

breaks are good!

JOIN A GROUPAthletes respond best when they return

to a team setting. For my runners, their

teammates may be running longer and

aster, but many have made their owncomebacks. Even spending the rst ew

minutes o the workout with the group

helps returning runners realize that they,

too, will eventually regain their tness.

GO AEROBICThink o aerobic easy running as the

oundation o your ultimate tness. The

more t you want to be, the greater the

oundation you must build. Just as Rome

was not built in a day, re-establishing your

base aer a long break can take months.

As you advance rom 20 minutes a day,

increase your runs by no more than one

mile per workout.

RECOVER WELLRun every other day or the rst ew

weeks. Rest days reduce the risk o

injuries.

CROSS-TRAINAer a month, gradually change your

recovery days rom rest only to cross-train-

ing days. It will help build your aerobic

development without increasing your injury

risk. For 30 to 60 minutes ride a bicycle,

use an elliptical, or do pool running in

deep water.

RACE SPARINGLYAnd only when the result will be encourag-

ing. You dont have to be ready to run a

new PR, but you dont want to end up

discouraged by your perormance, either.

Avoid comparing your results with those

rom beore your layo. Say: Thats the

astest Ive run since I made my comeback!

Runners RehabExercises to help you make the most o your downtime

You have toprepare your body or the activity you want to get back to, says Annie

OConnor, a physical therapist in Chicago. These simple exercises build leg, core, and

rotational strengthcrucial components o good running orm. Check with your doctorto make sure these are sae or you.

1POWER RUNNERStand with hands behindyour head. Li your le knee and

bring your right elbow orward.

Return to the starting position,

tap your le toe on the ground,

and power back up. Repeat or 15

seconds (progress to a minute)

and switch sides. Vary speeds

slow one day, ast the next.

2REVERSE LUNGE WITH A TWISTTake a step back with yourle leg, lunging down

while turning your

torso right. Return to the

starting position. Repeat on

the other side. Do ve on

each side. Gradually build

reps (and then add weights)

as you eel stronger.

3PLANK TO SIDE BRIDGEStart in a plank position,supporting yoursel on your orearms.

Turn your body by pivoting on

your eet and shiing to one

arm. Hold or 10 seconds,

return to plank, then

alternate sides.

Repeat six

to 10 times.

4HIGH-KNEE SKIPPINGFind an open space andstart skipping, thrusting your

arms and knees upward. Do this

or 15 seconds, progressing to

one-minute intervals. (Note:

This exercise is or people who

are ar along in their healing

process and are preparing to

resume running.)

TRAINING GUIDE

runner´s world training guide - injury prevention

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