Additional information
One of the most popular training forms
Many injuries happen because of sudden spikes or changes in training loads. Allowing the body time to adapt to these changes may prevent many injuries.
MANY REASONS TO BECOME STRONG!
Strength and conditioning training may improve load tolerance, enhance performance and reduce risk of injury in runners. If you download the Get Set app, you can do the exercises on the go.
PROPER LOAD MANAGEMENT IS KEY
It may be the most important thing you do to prevent running injuries. Many factors can increase the risk of injury. For example, spikes in training loads, transitioning between seasons and sudden changes in running shoes and surface.
Exercises
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Single–leg jumps with 90 degrees rotation
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Side plank
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Reverse plank with ankle movement
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Walking lunge with high knee lift
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Single-leg balance with elastic
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Leg curl
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Squat
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Jumping lunges
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Single–leg jumps with 90 degrees rotation
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Reverse plank with ankle movement
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Diagonal rotations
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Side plank
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Squat
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The diver
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Bulgarian split squat
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Single-leg hip thrust
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Walking lunge with high knee lift
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Bulgarian split squat
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Nordic Hamstrings
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The diver
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Hip thrusts
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Sitting hamstrings stretch
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Step up
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Running steps
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Single-leg hip thrust
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Single–leg squat
Single–leg jumps with 90 degrees rotation
Purpose: To improve landing control
Single–leg jumps with 90 degrees rotation in the air
Keep knees aligned with toes in landings
Progression: Unexpected push from partner in different directions
Increase gradually to 180 degrees rotation
Use elastic bands to increase difficulty
3 x 8–16 repetitions
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow
Your body should be in a straight line
Lower your hip, on the way up raise your leg
Keep you back in a neutral position
3 x 30 seconds on each side
Reverse plank with ankle movement
Purpose: To strengthen the back, gluteal and hamstring muscles
Start with your elbows under your shoulders
Lift your hips until your body is aligned from shoulder to ankle
Move your ankles up and down
3 x 8–16 repetitions
Walking lunge with high knee lift
Purpose: To improve hip and knee control and hip flexibility
Start by holding one knee in to your chest
Step forward into a lunge
Continue forwards, maintaining good hip and knee alignment
3 x 5–10 meter
Single-leg balance with elastic
Purpose: To improve hip, knee and ankle control
Stand on one leg with an elastic around the opposite ankle
Simulate a running movement with your free leg and arms
Maintain perfect hip, knee and ankle alignment
3 x 8-16 repetitions per side
Leg curl
Purpose: To improve control of the hips, pelvis and low back
Lift up your pelvis and extend your hips
Slowly roll the ball towards you by bending your knees
Roll the ball backwards until your knees are extended
Keep your lower back and pelvis stable throughout the movement
3 x 8–16 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Jumping lunges
Purpose: To improve hip and knee control
Start in a lunge position with knees bent to 90°
Jump directly to the same position on the other side
Land softly, keeping your knees aligned with your toes
3 x 8–16 repetitions
Single–leg jumps with 90 degrees rotation
Purpose: To improve landing control
Single–leg jumps with 90 degrees rotation in the air
Keep knees aligned with toes in landings
Progression: Unexpected push from partner in different directions
Increase gradually to 180 degrees rotation
Use elastic bands to increase difficulty
3 x 8–16 repetitions
Reverse plank with ankle movement
Purpose: To strengthen the back, gluteal and hamstring muscles
Start with your elbows under your shoulders
Lift your hips until your body is aligned from shoulder to ankle
Move your ankles up and down
3 x 8–16 repetitions
Diagonal rotations
Purpose: To improve hip and spine control
Perform a small single-leg squat and rotate towards the standing leg
Rotate fully in the opposite direction as you stand up, lifting the broomstick overhead
Take your knee out to the side
Lean backwards in the final position
As many as possible with good control
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow
Your body should be in a straight line
Lower your hip, on the way up raise your leg
Keep you back in a neutral position
3 x 30 seconds on each side
Squat
Purpose: To develop good squat technique
Keep your feet hip width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Bulgarian split squat
Purpose: To strengthen the thigh and gluteal muscles and improve hip and knee control
Perform a single-leg squat with your back foot resting on a box
Place most of your weight through the front foot
Keep your back straight
Keep your knee aligned over your toes
3 x 8–16 repetitions
Single-leg hip thrust
Purpose: To strengthen the gluteal muscles
Lie in a bridge with your shoulders on a bench
Bend your knee to 90 degrees and take your weight through one heel
Lift your pelvis upwards
Simulate a running movement by striding with the opposite leg
3 x 8–16 repetitions per each side
Walking lunge with high knee lift
Purpose: To improve hip and knee control and hip flexibility
Start by holding one knee in to your chest
Step forward into a lunge
Continue forwards, maintaining good hip and knee alignment
3 x 5–10 meter
Bulgarian split squat
Purpose: To strengthen the thigh and gluteal muscles and improve hip and knee control
Perform a single-leg squat with your back foot resting on a box
Place most of your weight through the front foot
Keep your back straight
Keep your knee aligned over your toes
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Hip thrusts
Purpose: To improve hip and low back control
Start on both knees with your hands behind your head
Drive your hips forwards and upwards
Lift your arms overhead in one drive
Maintain a neutral spine position throughout the movement
Progression: Take one foot forward to finish in a lunge position
3 x 8–16 repetitions
Sitting hamstrings stretch
Purpose: To improve flexibility of the hamstrings muscles
Sit on a box or chair with one leg stretched out on front of you
Straighten one leg in front of you and bend forward from the hips
Maintain a neutral spine throughout the exercise
Hold for approx. 5 seconds
3 x 6–8 repetitions
Step up
Purpose: To improve hip and knee control
Perform a high step up using your arms actively
Keep your knee aligned over your toes
Progression: Use a higher step, or add a weighted backpack
3 x 8–16 repetitions
Running steps
Purpose: To improve power transfer and hip and knee control
Start in a lunge position
Lift your real leg explosively to fully flex your hip
Finish on your toes
3 x 8–16 repetitions
Single-leg hip thrust
Purpose: To strengthen the gluteal muscles
Lie in a bridge with your shoulders on a bench
Bend your knee to 90 degrees and take your weight through one heel
Lift your pelvis upwards
Simulate a running movement by striding with the opposite leg
3 x 8–16 repetitions per each side
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
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Play video
Single–leg jumps with 90 degrees rotation3 x 8–16 repetitions
Play video
Side plank3 x 30 seconds on each side
Play video
Reverse plank with ankle movement3 x 8–16 repetitions
Play video
Walking lunge with high knee lift3 x 5–10 meter
Play video
Single-leg balance with elastic3 x 8-16 repetitions per side
Play video
Leg curl3 x 8–16 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Jumping lunges3 x 8–16 repetitions
