The PERFECT runners injury prevention routine

This is a follow along gym routine for runners to help build some robustness / strength and cut down some of those nagging injuries. This routine is mostly body weight gym exercises and the goal is to strengthen areas of the body that breakdown and cause injuries.

Hip strength
Core strength
Hamstring strength
Calve strength
Glute activation

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[topshottoby]

Foam rolling 5-10 min
Glute bridge 2-3 sets @ 15-30s
Single leg glute bridge 5-8 sec holds
Hamstring walkouts 2-3 sets
Single leg glute bridge (emphasis on control) 2-3 sets @ 5-8s
Deadbugs 2-3 sets @ 30s
Knee presses 2-3 sets @ 10-15s
Band Crab walks on toes 2-3 sets x 10
Band Walking C’s 2-3 sets x 10
Band Hip holds 2-3 sets @ 5s
Single leg squats 2-3 sets x 8
Band Knee to sky 2-3 sets x 8
Calf raises 2-3 sets x 5-10 reps
Single leg calf raises 2-3 sets x 5-10 reps
Hip raises 2-3 sets x 5-10 reps
Calf walks 2-3 sets x 10
Calf walks with active toe plants 2-3 sets x 10
Plank 2-3 sets @ 30-45 secs
Side plank 2-3 sets @ 30-45 secs
Kettle bell twists 2-3 sets @ 30 secs
Rowing legs raised 2-3 sets @ 30 secs
Swiss ball plank 2-3 sets @ 30 secs
Swiss ball crunches 2-3 sets @ 5-10 reps
Side plank adductor hold 2-3 sets 5-20s (BE CAREFUL)
Lever raise hamstring hold 2-3 sets 5-8s

[alejadravc]

@topshottoby2391 🙃

1:10 - Foam rolling 5-10 min
1:55 - Glute bridge 2-3 sets @ 15-30s holds
2:58 - Single leg glute bridge 2-3 sets @10-15s holds
3:33 - Hamstring walkouts 2-3 sets
4:15 - Single leg glute bridge (emphasis on control)
2-3 sets @ 5-8s
4:42 - Deadbugs 2-3 sets @ 30s
5:06 - Knee presses 2-3 sets @ 10-15s
5:54 - Band Crab walks on toes 2-3 sets x 10
6:10 - Band Walking C’s 2-3 sets x 10
7:15 - Band Hip holds 2-3 sets @ 5s
8:05 - Single leg squats 2-3 sets x 8 each
9:10 - Band Knee to sky 2-3 sets x 8 each
9:52 - Single Leg calf raises 2-3 sets x 5-10 reps each
(not until max) full range
10:25 - Calf raises 2-3 sets x 5-10 reps
11:10 - Hip raises 2-3 sets x 5-10 reps
12:11 - Calf walks 2-3 sets x 10
12:39 - Calf walks with active toe plants 2-3 sets x 10
13:06 - Plank 2-3 sets @ 30-45 secs
13:19 - Side plank 2-3 sets @ 30-45 secs
14:02 - Kettle bell twists 2-3 sets @ 30 secs
14:16 - Rowing legs raised 2-3 sets @ 30 secs
14:37 - Swiss ball plank 2-3 sets @ 30 secs
15:00 - Swiss ball crunches 2-3 sets @ 5-10 reps
15:23 - Side plank abductor hold 2-3 sets 5-20s
(BE CAREFUL)
16:00 - Lever raise hamstring hold 2-3 sets 5-8s

[rmjames]

Several of these I use pre run as activations-I don’t go crazy with it-just enough to get those muscles firing!!

[adamfeerst]

The best comment is when you said, it almost doesn’t matter what you do. More people should pay attention to that, and not be afraid to very so called prescribed routines, so that they fit their own body.

[jamesyu]

This is gold, thanks for all you do and best wishes on your training!

[vitorstick]

Will do! Thank you for all the content

[leonk]

Thank you so much for these videos Scully, I've been doing your 5 minute core routine religiously for a while now and I'll be implementing this one into my routine as well! Your knowledge is really appreciated ♥

[JoePeters]

Just started with a hip issue last week out of nowhere. I’m usually very durable but something’s gotta go sometime. Found this super helpful. Thanks.

[williambrown]

Love your follow along gym routines. Brillant channel, thanks for your content

[thomasredmond]

So detailed and useful content. This will be so useful for my gym routine. Thanks a lot

[cameronsmith]

One of my favorite exercises for hamstring and glut capacity is a raised single leg bridge, using a band around the feet. Really gets your hamstring and opposite hip flexor. Also, nice socks there Scully

[robparker]

The core work in this is really good, probably could be it’s own video. It’s the best core one I think from your vids imho

[themanorruns]

6 hour first timer here, definitely need workouts like this so much appreciated for the ideas

[vanessahobbs]

Thank you so much for this content. Clear, concise and really informative. I love using physio bands so glad these were included too! I have had two injuries since I started running a year ago but I am now doing regular S&C but there are more in this content that I can add to the routine and it makes such a difference. Thank you!

[andreeaolariu]

Absolutely amazing advice! Thanks a lot Scull ❤

[Alex.]

LOVE this channel. Really good focus on strength. Cheers!

[ryanjones]

Have loads of problems with my hips will definitely be adding this to my routine 💪🏻👍🏻

[finsaether]

This was Awesome Stephen! Thanks 🤩🔥🙌👑🥳

[simoncarter]

Keep the info coming. It’s brilliant. Just what I needed.

[Jimmy_Maxwell]

Thanks for the awesome videos once again mate. Jim, Aus