Injury Prevention: 13 Exercises for Runners

Place a chair behind you. Shift your weight onto one leg. Extend the other leg in front of you. Perform a single-leg squat. Briefly touch the chair with your buttocks. Return to the starting position.

Start in a lunge position. Place your back foot on the BLACKROLL. Keep your upper body upright. Slowly lower your hips. Your front knee should form a right angle. Return to the starting position.

Place the LOOP BAND around your thighs in the standing position, directly above your knees. Bend your knees. Move sideways one step at a time.

Lie on your side and place the LOOP BAND around your knees. Bend your knees slightly. Move your upper knee upward. Return to the starting position. Keep your feet touching throughout the entire exercise.

Start in a forearm plank. Position the BLACKROLL under your forearms. Maintain core tension. Hold the position without letting your pelvis drop.

Place the MULTI BAND around your foot. Grasp the other end with your opposite hand. Get into a quadruped position. Simultaneously lift your arm and the opposite leg so that they form a horizontal line. Return to the starting position.

Start on all fours. Place your shin on the BLACKROLL. Rotate your foot slightly inward. Roll your shin quickly from the knee to the ankle.

While sitting, bend one leg. Place the calf of your straight leg on the foam roller. Lift your buttocks off the floor. Slowly roll out your calf.

While sitting, place both thighs on the BLACKROLL. Support yourself with your hands behind your back. Lift your buttocks. Slowly roll out the back of your thighs.

Sit on the BLACKROLL with one buttock. Place the opposite leg on the floor. Rest the foot of the side you want to work on the raised knee. Support yourself with your hands behind your back. Roll slowly back and forth.

Start in a forearm plank position. Place the BLACKROLL under your thighs. Slowly roll the entire front of your thighs from your knees to your hips.

Place the outer thigh on the BLACKROLL. Place the other leg in front of your body. Support yourself with your hands. Lift your buttocks. Slowly roll out your thigh.

While standing, place the sole of your foot on the MINI. Roll slowly back and forth. As you do so, rotate your foot onto the inner and outer edges.