In­jury-free In 12 Min­utes A Day

Stay in­jury-free in a mere 12 min­utes a day with this full-body pre­hab plan from elite run­ning phys­io­ther­a­pist Paul Hobrough

Runner's World (UK) - - In This Issue -

The only full-body pre­hab plan you’ll ever need

OVER THE FOL­LOW­ING PAGES YOU’LL FIND the key ex­er­cises run­ners need to per­form as part of a ro­bust ‘pre­ha­bil­i­ta­tion’ pro­gramme – or to put it in a more com­pelling way, the stuff you need to do if you want to stay as free from in­jury as you pos­si­bly can. Pre­ha­bil­i­ta­tion (‘pre­hab’) is also known as strength and con­di­tion­ing, which may con­jure im­ages of long, gru­elling gym ses­sions. Don’t panic, though – while this may be the case for the elites, the good news is that it starts off far eas­ier for most run­ners, with some ba­sic body-work ex­er­cises.

When putting this com­pre­hen­sive pre­hab pro­gramme to­gether, I ini­tially listed about 50 ex­er­cises cov­er­ing both strength and flex­i­bil­ity. The trick was to di­vide them into those you ‘must’ do, those you ‘should’ do and, in the event of hav­ing more time, those you ‘could’ do. I’ve done that, cut­ting the list down to these 21 es­sen­tial ex­er­cises, which will pro­vide the great­est pos­i­tive im­pact on your abil­ity as a run­ner and help make you more re­sis­tant to in­jury as you put in the long miles in the years to come.

You don’t need to do all 21 ex­er­cises ev­ery day: you can cover ev­ery­thing on a weekly ba­sis, in un­der 12 min­utes per day. Tak­ing this time out of your train­ing sched­ule will pay div­i­dends in the long run.

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