Hip Flexor Strengthening
Hip flexor strengthening exercises are an important part of running injury prevention because the hip flexors help to stabilize the knee and also lift the knee when running. Start by wrapping a resistance band around a stable piece of furniture and wrapping the opposite end around your right ankle. Face away from the furniture so the resistance band stretches out behind you. Your starting position should be with your leg extended backward with your toe slightly touching the ground. Work your hip flexors by slowly swinging your right leg forward, lifting about six inches off the ground. Hold this position for two seconds, then return to your starting position. Repeat the exercise 10 times and perform three sets.
Single-Legged Bridge
If you are a runner that loves to go up and down hills or vary incline on a treadmill, the single-legged bridge helps to strengthen your buttocks muscles for easier running and decreases your risk for hamstring injuries. Start by lying on your back with your right heel on a Bosu balance ball, which provides an unstable surface for balancing. Extend your arms at your sides with your palms facing down. Lift your left leg off the ground and push against the Bosu ball, using your glute muscles to lift your buttocks and lower back off the ground. Hold this position for two seconds, then lower your body to return to your starting position. Repeat the exercise 10 times, then perform it putting your left heel on the ball. Repeat the exercise for two to three sets.
Calf Stretch
The calf stretch exercise can help to prevent ankle sprains and even lower back injuries. You should stretch your calves before and after a running session. Start by stepping back with one foot into a lunge position, feeling a stretch in that leg's calf muscle. Hold this position for 10 seconds, then bend your legs to feel a deeper stretch in your soleus muscle. Hold this position for 10 seconds, then step forward. Stretch the opposite leg back to repeat the exercise.
Plank Pose
The plank pose helps to strengthen your core muscles -- the abdominals and back. This helps you to stabilize your lower body and reduce the risk for back pain. Start by lying on your stomach and lifting up into a position as if you are about to do a pushup. Your body should be in a straight line from head to toe. Concentrate on holding your abdominals tight as you maintain the position for 30 seconds. Lower your body and repeat the exercise three times.
