Trunk (core) strengthening exercises (basic)

Getting stronger may help address pelvic and lower back problems. This program introduces some exercises that are more specific to runners.

Trunk (core) strengthening exercises (advanced)

This program includes advanced trunk/core exercises for runners.

Knee Strengthening: The following knee problems are frequent in long-distance runners: patellofemoral pain, iliotibial band syndrome and patellar tendinopathy. Strengthening muscles and other structures around the knee can potentially help in preventing injuries. The step down exercise is a good exercise to start with.

Achilles Tendon Strengthening: Achilles tendon problems and shin splints are very common in middle-distance runners. One of the best ways to treat these injuries is to strengthen tendons is the “calf raise” exercise.

Strengthening Foot Muscles: This exercise strengthens intrinsic foot muscles (the small muscles that support the arch). They can also be used to treat plantar fasciopathy (also known as plantar fasciitis or plantar aponeurosis), to facilitate transition to more minimalist shoes or to wean off orthotics