Gym program for injury prevention and performance

Bittah Dreamer

Hi All

I have been doing a fair amount of running lately (3-4 times a week), and even getting into a bit of trail running.

One thing holding me back is a series of niggly injuries - usually nothing serious but requiring rest and disrupting rhythm. I have went to the physio at various points and he has treated the injury and given me specific rehab, and have discussed doing some general strength training for my legs and core to improve muscle balance an strength to try and prevent these types of problems arising. He hasn't given any specific advice on any particular work out to follow, other than focusing on lower weight compound movements such as lunges, jump squats etc.

Is anybody able to point me in the direction of any resources or training plans to follow? Ideally it would be something I could do once or twice a week to compliment my running. I am toying with doing the Dublin marathon, but am not a hardcore runner by any means so don't want to overcomplicate or commit myself!

I have googled various articles and they give you lots of different articles and exercise types, without really showing me how to put them together into a practical work out that fits my needs.

Thanks in advance

Hurrache

Your physio has pretty much already answered you I think, core and leg strengthening. Don't underestimate the value of a strong core when it comes to avoiding injuries, particularly if you're at that stage in life when you pick them up easier.

Bittah Dreamer

Yes, not disagreeing. I was more wondering if anybody could point to a program which included those in a balanced manner?

I can try and put something together myself, but not sure I understand the exercises and effects to do so correctly.

Labcoats and Running Shoes

I haven't looked for a plan - too lazy this morning - but I was plagued by niggly knee injuries (ITB etc.). I've been going to Pearse St. Physio on and off for the last few years and the various physios there have had me working to strengthen my legs and core to help with stability (I have very flat feet so my ankles and knees used to turn in quite a bit).

Here's what they have me do:
Weighted Lunges (1set 20reps per leg 8kg weights)
Single leg squats 1 set 15 per leg
Standing single leg calf raises 1 set 30 per leg
Goblet Squats 3x20 8kg dumbbells
Plank and side-plank 1x60s

On my own I also do:
Hanging leg raises 3x10
Weighted ab rotation 3x10 60kg per side
Weighted leg curl 3x10 50 kg
Leg press 3x10 90kg
Glute kickback 3x10 (per side) 37.5kg
and then I do a few upper body exercises to round things out

ooter

There's some good info on strength training in this link..
https://docs.google.com/document/d/1nNGyeuGWOHKzsjapp8j7SrguVv_suRs8mmdY8sV1JJM/edit#

Supercell

Would also work heel drops into your routine. I had a lot of achilles and calf problems in the beginning and these completely stopped those injuries reoccurring. I do three sets of 20 per leg twice a week and its enough, but work up to that with one set of 10 per leg and add 5-10 per week depending how you feel (the next morning).

Bungy Girl

Bittah Dreamer wrote: »

Yes, not disagreeing. I was more wondering if anybody could point to a program which included those in a balanced manner?

I can try and put something together myself, but not sure I understand the exercises and effects to do so correctly.

Would highly recommend Dublin Sports Clinic (D.2) to get a 1:1 session and a programme you can take away and do yourself once you have been shown how to do the exercises correctly. If you're not in Dublin, try to get recommendations locally for a good strength & conditioning coach who deals with runners.