Get stronger and avoid injury with this postrun stability workout
It doesn't require much space or any equipment.
Get stronger and avoid injury with this 10-minute stability workout. Looking for more inspiration? Check out our strength training for runners hub, with plenty of workouts to get you running strong.
When Jay Cardiello ran as an amateur track athlete at university, he never took the time to work on the postrun extras that keep a body healthy. 'I ended up with a cracked tailbone, an injury that cut my career short.' As Cardiello rehabbed his back, he became aware of the muscular weaknesses and imbalances that contributed to his injury.
Cardiello, now a strength coach, wants to help runners go faster and further without getting hurt, so he created this 10-minute postrun routine to build stability. It's short, simple and doesn't require much space or any equipment.
How to do it:
Perform the routine after an easy run, as many reps as you can in 30 secs. Many of the moves are single-legged to mimic the demands of running and prevent asymmetrical imbalances, which will help starve off injury.
Action/Reaction (Left)
Drive your left knee up high and then extend it forward, to mimic the motion of running. Flex your left foot and scrape the ground with your forefoot.
Action/Reaction (Right)
Drive your right knee up and high and then extend it forward, to mimic the motion of running. Flex your right foot and scrape the ground with your forefoot.
Squat to Knee Raise
Lower down into a squat, then quickly drive your right knee as high as possible out to the side. Lower your right leg back down, then repeat on the other side.
Stability Knee Drivers (Right)
With your arms in running position, brace your core and drive your right knee up as high as possible. Lower back to standing and repeat.
Lumberjack Squats
Interlock your fingers above your head. Quickly lower into a squat while swinging your arms down. Rise back up to standing while swinging your arms back overhead.
Stability Knee Drivers (Left)
With your arms in running position, brace your core and drive your left knee up as high as possible. Lower back to standing and repeat.
Leaning Rotations With Reach (Right)
Balancing on your right leg, lean forward and extend your left leg back. Rotate your torso as you reach your left hand toward your right foot.
Forward Walkovers
Step forward with your right leg, lifting your leg high, as if you are going over a hurdle. Repeat with the left leg. Continue alternating legs.
Lunge to Glute Kick (Right )
Step back with your right leg and lower into a lunge. Come back up to standing and kick your right foot back towards your glutes.
Single Leg Squats
Start by lifting your right leg off the ground. Bend your left knee and lower down into a squat. Pause, then return to standing. Next repeat on the opposite side.
Lunge to Front Knee Drive (Left)
Step back with your left leg and lower down into a lunge. Come back up and drive your left knee up toward your chest.
Balance Beams
Get in a plank position. While keeping your back flat, raise your right arm and left leg parallel to the floor. Return to the plank position. Repeat with your left arm and right leg.
Walkouts
Stand tall. Reach down to place your palms on the ground. Walk your hands out until you are in a plank position. Reverse direction, walking your hands back to your feet. Return to standing.
Leaning Rotations With Reach (Left)
Balancing on your left leg, lean forward and extend your right leg back. Rotate your torso as you reach your right hand toward your left foot.
Lunge to Glute Kick (Left)
Step back with your left leg and lower down into a lunge. Come back up and kick your left foot back toward your glutes.
Alternating Leg Swings
Extend your arms out in front of your body. Swing your right leg forward. Bring it back down. Then swing your left leg forward. Continue alternating legs.
Salutations
Come into prayer position, palms together in front of your chest. Take a deep breath, exhale and circle your hands out to your side, then up overhead.
Lunge to Front-Knee Drive (Right)
Step back with your right leg and lower into a lunge. Come back up and drive your right knee up towards your chest.
Backward Walkovers
Step backward with your right leg, lifting your leg high, as if you were going over a hurdle behind you. Repeat with your left leg. Continue alternating legs.
Watch Next
Â
The best knee strengthening exercises for runners
A 16-week marathon strength training plan
A runner's guide to strength training
How to do a reverse crunch
