6 Strength Exercises You Can Do at Home Without Equipment to Reduce Your Risk of Running-Related Injury
Running is a fantastic way to stay fit, but it can also lead to injuries if your muscles aren’t properly conditioned. Incorporating strength exercises into your routine can help you stay injury-free. Here are five simple exercises you can do at home without any equipment.
![](https://runlabcbd.com/wp-content/uploads/2024/06/pexels-anastasia-shuraeva-4945289-683x1024.jpg)
1. Tib Raises
How to Do It:
- Stand with your back against a wall, feet about 1-2 feet away from the wall. The further your feet are from the wall the harder it will be.
- Keep your heels on the ground and lift your toes towards your shins.
- Lower your toes back to the ground and repeat.
Why It’s Great for Runners: Tibialis anterior raises strengthen the muscles at the front of your shin, which can help prevent shin splints, ankle sprains, and knee injuries by improving stability and reducing strain on the lower legs.
2. Calf Raises
How to Do It:
- Stand on the edge of a step or a sturdy platform with your heels hanging off the edge.
- Push through the balls of your feet to raise your heels as high as possible.
- Slowly lower your heels back down below the step level and repeat.
Why It’s Great for Runners: Calf raises strengthen the calf muscles and improve ankle stability, which helps prevent Achilles tendon injuries and plantar fasciitis. Strong calves also aid in better propulsion during running.
3. Poliquin Step-Ups
How to Do It:
- Stand with one foot on a step with your heel elevated. Start with a low step of only a couple of inches and progress to a higher step as you gain more strength.
- Keeping your hips square and core tight, lower the heel of the other foot down to the ground.
- Push through the toes and ball of the elevated foot to lift your body up, bringing the other foot to meet the elevated foot.
- Lower back down with control and repeat on the other leg.
Why It’s Great for Runners: Poliquin step-ups target the vastus medialis oblique muscle (VMO) which is crucial for knee stability. Strengthening this muscle helps to prevent knee injuries such as Patellar Tendinitis / Quadriceps Tendinitis, Patellofemoral Pain Syndrome, ITB Syndrome, Jumper’s Knee / Runner’s Knee, and Osgood-Schlatter’s Disease by correcting imbalances and ensuring proper knee tracking and alignment.
4. Glute Bridges
How to Do It:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Squeeze your glutes and lift your hips towards the ceiling, creating a straight line from your shoulders to your knees.
- Lower your hips back down with control and repeat.
Why It’s Great for Runners: Glute bridges strengthen the glutes and hamstrings, helping to prevent Hamstring, IT band, and TFL (tensor fasciae latae) injuries. Strong glutes also improve running form and reduce lower back strain.
5. Side Leg Raises
How to Do It:
- Lie on your side with your legs straight and stacked on top of each other.
- Lift your top leg towards the ceiling without rotating your hips.
- Lower your leg back down with control and repeat on the other side.
Why It’s Great for Runners: Side leg raises target the hip abductors, including the gluteus medius, gluteus minimus, and tensor fasciae latae (TFL.) Strengthening these muscles helps stabilize the hips and pelvis, reducing the risk of IT band syndrome and hip-related injuries.
6. Side Planks
How to Do It:
- Lie on your side with your legs straight and stacked on top of each other.
- Prop yourself up on your elbow, ensuring your shoulder is directly above your elbow.
- Lift your hips off the ground, creating a straight line from your head to your feet.
- Hold this position for as long as you can, then switch sides.
Why It’s Great for Runners: Side planks strengthen the oblique muscles and improve core stability. A strong core is essential for maintaining proper running form, reducing the risk of lower back injuries, and enhancing overall balance and stability during runs.
Conclusion
Incorporating these five simple exercises into your routine can significantly reduce your risk of running-related injuries. Not only do they strengthen essential muscles, but they also improve overall stability and running efficiency. Make these exercises a regular part of your training, and you’ll be on your way to a healthier, injury-free running experience.
![Picture of Chas Metz](https://runlabcbd.com/wp-content/uploads/2022/03/chasrocknroll1-200x300.jpg)
Chas Metz
Marathoner and Co-Founder of Run Lab CBD
![Injured Runner](https://runlabcbd.com/wp-content/uploads/2022/07/shutterstock_1084679879-768x512.jpg)
Injured But Not Defeated
For runners, mental strength is as critical as physical endurance, especially during injury. This blog delves into the emotional challenges of being sidelined by injury, the link between mindset and recovery, and offers guidance through injury-induced setbacks.
![](https://runlabcbd.com/wp-content/uploads/2024/05/RunningImpactForces-768x512.jpg)
Heel-Toe Drop and Its Correlation to Running Injuries
Choosing the right heel-to-toe drop in running shoes is essential for preventing injuries and optimizing performance. If you’re an experienced runner, choose a drop based on your strengths and weaknesses.