Wall Slides

Strengthens quadriceps. Helps prevent runner's knee.

Stand with your back against the wall, and your feet about eight inches from the wall, shoulder-width apart. Slowly lower yourself about 1/3 of the way down, and hold for ten seconds. Slowly return to your starting position. Do ten repetitions.

Hamstring Stretch

Helps prevent hamstring pulls.

Lie on the floor on your back, with legs straight. As you slowly raise one leg, grasp it with both hands just below the knee. Keeping leg straight, raise it to 90° - or as close as you can comfortably come. Hold for 30 seconds. Do two or three on each side.

Foot Press

Strengthens quadriceps. Helps prevent runner's knee and shin splints.

In a lying or sitting position, place the front half of one foot on the other. Pull up with the lower foot, while pushing down with the upper foot. Maintain pressure for ten seconds. Do five on each side.

Calf Stretch

Helps prevent calf pulls and Achilles tendonitis.

Stand about 12” from a wall, with your hands on the wall at shoulder height. Step backwards with one foot, so that the toe of that foot is even with the heel of your forward foot. Lean in towards the wall while bending the forward knee. Keep the rearward knee straight and the rearward foot flat on the floor. Hold this position for 30 seconds. Gently bend the rearward knee – still keeping the rearward foot flat on the floor - and hold for 30 seconds. Do two or three repetitions on each side.

Side Leg Raises

Helps prevent iliotibial band syndrome.

Lie on your side, with your upper leg straight and your lower leg bent slightly at the knee. Place your upper hand on the floor in front of your chest for support. Slowly raise the upper leg as high as comfortably possible, then lower it again slowly. Do two or three sets of ten repetitions on each side.

Knee Lifts

Help prevent lower back pain.

Lie on the floor on your back, with your arms straight down at your sides. Slowly pull your knees up to your chest, and then slowly return to the starting position. Do ten repetitions.

Toe Raises

Helps prevent shin splints.

Stand on a raised surface with your heels. The rest of your foot should be over the edge. Keeping your heels on the surface, raise your toes up towards your shins as far as possible. Hold for about two seconds, and lower your toes. Do five to ten repetitions.

Cross Training

Participating in other sports can enhance your running performance, and help you stay fit when you're unable to run. For example, many injured runners maintain fitness levels by swimming. Their muscles get a good workout, but without the pounding associated with running.

Another good reason to cross-train is less costly recovery. Most runners need to significantly reduce their training immediately after a marathon or other grueling event. However, by cycling instead of running, they can maintain their fitness level, while not stressing overtaxed muscles.

Resistance Training for Runners

Resistance (weight) training offers several benefits for runners, including injury prevention and improved performance. Exercises that target the same muscles used in running – such as one-legged squats and high bench step-ups – have been used for years both to enhance performance and to promote recovery from injury. Studies also show that stronger muscles are less prone to injury – and tend to be injured to a lesser degree when injury does occur.

Weight training can be a valuable enhancement to any running program. However, it can only be effectively taught in person. If you are injured, prone to injury or desire improved performance, consider consulting with a certified personal trainer.

Why Exercise When You Already Run?

There are three good reasons to add exercises to your running regimen. First, certain exercises can help you prevent - or recover from - injury. For example, over pronation can lead to painful runner's knee. A combination of appropriate running shoes and exercise can help alleviate the problem.



Second, exercise and gentle stretching help promote flexibility. Many injuries result from tight, inflexible muscles. And inflexibility hampers performance. Simply put, you'll run better if you're flexible.



Finally, running builds certain muscle groups, but neglects others. Exercises can strengthen the neglected muscles, promoting overall physical balance.

Downward Dog

This yoga position stretches the lower back, calves, hamstrings and shoulders.

Start on the floor on your hands and knees. Your hands should be under your shoulders, and your feet flexed with toes on the floor about hip-width apart. Gently raise your buttocks, shifting your weight towards your feet, until your body is in an inverted “V” position. (It isn't necessary that your feet end up flat on the floor, but they should be as close to it as comfortably possible. Hold the “V” position for 60 – 90 seconds, and slowly return to the starting position.