PREHAB
Stay injury-free in a mere 12 minutes a day with this full-body prehab plan from elite running physiotherapist Paul Hobrough 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.
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 stuf 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 of 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
MONDAY
TUESDAY
WEDNESDAY
PAUL HOBROUGH is a former Team GB athlete, physiotherapist, sports scientist and Clinical Director of Physio&Therapy. Over the years he has worked with a host of elite runners, including Steve Cram and Paula Radclife, and helped thousands of amateurs to beat injury, boost performance and reach their running goals. Adapted from Running Free of Injuries: From Pain to Personal Best, by Paul Hobrough (Bloomsbury, £18.99)
THURSDAY
FRIDAY
SATURDAY
SUNDAY
CORE MUSCLES STRENGTH, 3 MINS
CALF STRETCH FLEXIBILITY, 90 SECS
P 60
P 56
HIP FLEXORS STRETCH FLEXIBILITY, 90 SECS P 59
SINGLE-LEG SQUAT STRENGTH, 2 MINS P 56
THE CLAM
SIDE STEP WITH SQUAT
STRENGTH, 90 SECS
STRENGTH, 4 MINS
STRENGTH, 4 MINS
P 60
P 58
P 57
TOE RAISES STRENGTH, 3 MINS
PERONEAL ANKLE EVERSION
P 58
STRENGTH, 4 MINS
HAMSTRING/CORE COMBINATION
TIBIALIS POSTERIOR STRENGTH, 3 MINS P 59
GLUTES STRETCH FLEXIBILITY, 90 SECS P 58
CALF RAISES STRENGTH, 3 MINS P 57
BENT-LEG HAMSTRING STRETCH FLEXIBILITY, 90 SECS
P 59
ITB TENSOR FASCIA LATAE FLEXIBILITY, 90 SECS P 56
REST
P 60
GLUTE ACTIVATION STRENGTH, 4 MINS P 56
TOWEL GRAB STRENGTH, 2 MINS P 57
HAMSTRING BUILDER STRENGTH, 4 MINS
SINGLELEG SQUAT
SINGLE-LEG BALANCE
P 58
STRENGTH, 2 MINS
STRENGTH, 2-4 MINS
Total: 11 mins
P 61
P 56
SHIN STRETCH FLEXIBILITY, 1 MIN P 59
Total: 9.5 mins
HIP ADDUCTORS FLEXIBILITY, 90 SECS
SINGLE-LEG BALANCE STRENGTH, 2-4 MINS P 61
Total: 10 mins
P 57
Total: 8.5 mins
GLUTE ACTIVATION STRENGTH, 4 MINS
SOLEUS FLEXIBILITY, 90 SECS P 60
P 56
Total: 10.5 mins
Total: 9.5-11.5 mins
MARCH 2017 RUNNERSWORLD.CO.UK 055