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
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.