Pre and Post-Run Routine for Injury Prevention

5-minute warm-up before every run

• Ankle rocks. 10 reps each side.
• Knee hug then pull foot up to stretch the quad. 10 reps each side. Stand straight.
• Ankle pumps. 10 reps each side.
• Trunk rotations. 10 reps each side. Jog on the spot.
• Leg swings. 10 reps each side. Front to back and side to side.
• Air squats. 10 reps. Keep the knees out and chest up.

Post-run recovery

• Standing quad stretch. 30 seconds each side.
• Sit on a rubber ball and massage the glute where it’s sore. 1-2 minutes each side.
• Pigeon pose. 60 seconds each side.
• Lay face down, raise the leg, twist and extend out. 5-10 reps.