Runners! Avoid injury by…


Strength training will help you run faster, stronger and build healthy injury resistant muscles mile after mile. These exercises are functional and great to do at home, out on the track or in the gym. You don’t need any equipment. If you want to make them harder you can try the alternative option on each exercise below. You can always add a Thera band to make the movement harder by adding a resistance. (These are sold in our equipment store in clinic).

Work them into your routine twice a week on easy run or rest days.

3 sets of 10 reps is a good starting point. If you can’t do this yet just work up to these numbers.

Contact Lucie for more information on how to stay injury free and increasing your training gains by using Sports Massage and Soft Tissue Therapy regularly.


Stand as tall as you can with your feet spread shoulder width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push through your heels back into the starting position.

Make sure your front knee does not move forward past your toes.

Keep your chest up and don’t lean forward.

Jump Squat

Squat and then jump explode up as high as you can and land softly.


Stand with your right foot forward. Squat down so that your left knee drops down toward but not touching, the floor. Hold and then rise back up. Repeat on the other leg.

Make sure your front knee doesn’t move forward over your toes. Keep your chest high and don’t lean forward.

Jump Lunges. Same technique keep in the lunge position. Pulse the lunge with mini jump.

Glute Bridge

Lie on your back with your knees bent, arms down by your side, and palms down. Draw your belly button in, and lift your hips up by pressing your feet into the ground. Contract your core and glutes to engage this position. Hold for three to five seconds.

Keep your hips level, don’t let one side dip while raised.

Glute bridge with leg extension. Same position and technique. When you have completed the bridge extend one leg and hold the position without wobbling.

Mountain Climbers

Get into a press up position. Bring your right knee in, then extend it back. Bring your left knee in, then extend it back. Alternate legs and move as fast as you can while maintaining good form.

Make sure your back, hips and ankles are in a straight line. Don’t allow your lower back to arch or drop. Hold in your core and don’t change the lower back position while you mountain climb.