I'm Matt, and as both a personal trainer and sports massage therapist, I see a LOT of runners on my treatment table. And honestly? Most of the injuries I treat could have been prevented with the right exercises done consistently.
Here's the thing : running is brilliant for your cardiovascular health, mental wellbeing, and overall fitness. But it's also repetitive. Really repetitive. Your body absorbs two to three times your bodyweight with every single stride. Do that thousands of times per run, and you can see why things start to complain.
The good news? Research shows that runners who strengthen their hips and core experience up to 52% fewer injuries compared to those who only stretch. That's a massive difference. And the exercises that make this happen aren't complicated or time-consuming.
So let me walk you through the 10 injury prevention exercises I recommend to every runner I work with : whether you're training for a marathon or just trying to enjoy your weekly parkrun without niggles.
Why Runners Get Injured (And What Actually Prevents It)
Before we get into the exercises, it helps to understand why running injuries happen in the first place.
Most running injuries aren't caused by one dramatic moment. They're the result of repetitive stress on tissues that aren't quite strong enough to handle the load. Your IT band gets tight. Your knee starts aching. Your Achilles gets grumpy.
The muscles that control your running mechanics : particularly your glutes, hips, and core : are the ones that absorb impact and keep everything aligned. When these muscles are weak or not firing properly, other structures have to pick up the slack. And they're not designed for that job.
That's where targeted injury prevention exercises come in. Strength work builds resilience in the muscles that matter most, so your body can handle the demands of running without breaking down.
The 10 Exercises Every Runner Needs
I've broken these into two categories: lower body/glute strengthening, and hip/core stability. Both are essential. If you're short on time, prioritise the first five : they target the hip muscles that keep your pelvis stable while you run.
Lower Body and Glute Strengthening
1. Single-Leg Bodyweight Deadlift
This one's brilliant for building the stabilising muscles that keep you balanced through each stride.
Stand on one leg. Tip your body forward at the hips while raising your other leg behind you, keeping both legs relatively straight. Your arms can reach toward the floor for balance. Return to standing and repeat.
Aim for 8-10 reps each side.
2. Squats
A classic for a reason. Squats strengthen your glutes, quads, and hamstrings : all the powerhouse muscles for running.
Stand with feet shoulder-width apart. Lower down as if you're sitting back into a chair, keeping your chest up and knees tracking over your toes. Push through your heels to stand back up.
Aim for 2-3 sets of 12-15 reps.
3. Lunges
Lunges work your hamstrings and glutes through a bigger range of motion, which translates well to running mechanics.
Take a big step forward with one leg. Bend both knees until your back knee barely touches (or hovers just above) the floor. Push back to standing and alternate legs.
Aim for 10-12 reps each leg.
4. Glute Bridges
If your glutes aren't firing properly, your lower back and hamstrings end up doing their job. Glute bridges wake them up and build strength.
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Push through your heels to lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower back down with control.
Aim for 2-3 sets of 12-15 reps.
5. Lateral Lunge
Runners move forward constantly : but rarely side to side. Lateral lunges strengthen the muscles that control sideways movement and stability.
Step out to one side, bending that knee to about 90 degrees while keeping your other leg straight. Push back to centre and repeat on the opposite side.
Aim for 8-10 reps each side.
Hip and Core Stability
6. Planks
Your core is what keeps your torso stable while your legs do all the work. A weak core means wasted energy and compensations that lead to injury.
Start in a push-up position with your forearms on the ground, elbows under shoulders. Keep your body in a straight line from head to heels : no sagging hips or pike positions. Hold.
Aim for 30-60 seconds, repeated 2-3 times.
7. Side-Lying Leg Raises
These target your hip abductors : the muscles on the outside of your hip that control your pelvis during single-leg stance (which is essentially what running is).
Lie on your side with legs stacked. Keep your top leg straight and lift it toward the ceiling, then lower with control. Keep your hips stacked : don't roll backward.
Aim for 15 reps each side.
8. Monster Walk
This one looks a bit daft but it's incredibly effective for activating the glute medius : a muscle that's often weak in runners.
Place a resistance band around your legs just above your knees (or around your ankles for more challenge). Get into a quarter-squat position and step sideways, keeping tension on the band throughout. Take 10-15 steps one direction, then go back the other way.
9. Single-Leg Glute Bridge
A progression from the standard glute bridge, this version challenges each side independently and highlights any imbalances.
Set up as you would for a regular glute bridge, but extend one leg out straight. Push through the planted foot to lift your hips, keeping your pelvis level. Lower and repeat before switching sides.
Aim for 10-12 reps each side.
10. Heel Raises
Your calves and Achilles tendon absorb a huge amount of force when you run. Heel raises build strength and resilience in these structures.
Stand facing a wall with your hands lightly resting on it for balance. Lift your heels off the floor, rising onto the balls of your feet. Lower back down with control.
Aim for 2-3 sets of 15-20 reps. For an extra challenge, try single-leg heel raises.
How Often Should You Do These?
Here's where most runners go wrong : they either do these exercises once and forget about them, or they try to do everything every day and burn out.
The sweet spot is 2-3 times per week. That's enough stimulus to build strength without interfering with your running or leaving you too fatigued.
You don't need to do all 10 exercises in every session either. Pick 5-6 and rotate through them. The whole routine should take about 15-20 minutes : that's it.
Consistency beats intensity here. A short session done regularly will always outperform an epic workout done once a month.
Pair Strength Work With Good Recovery
Injury prevention exercises are one piece of the puzzle. But they work best when combined with:
- A proper dynamic warm-up before running : leg swings, high knees, butt kicks
- Post-run stretching to maintain flexibility
- Regular sports massage to address muscle tightness and imbalances before they become injuries
As a sports massage therapist, I see the difference between runners who look after their soft tissue and those who don't. Prevention is always easier (and less painful) than treatment.
Ready to Run Stronger?
If you're dealing with recurring niggles, or you want a personalised plan to keep you running injury-free, I'd love to help. I offer personal training sessions that include exactly this kind of strength and conditioning work, tailored to your running goals.
And if something's already bothering you, soft tissue therapy can help get you back on track faster.
Drop me a message through the website and let's get you sorted.
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