How to prepare your legs for jogging to prevent injuries

The main cause of pain in runners is a musculoskeletal system that is not prepared for the load. Even if a person feels fine due to youth or genetic characteristics, when the volume or intensity of training increases dramatically, their joints resist. Unpreparedness of ligaments and tendons for the load inevitably leads to inflammation.

The idea of a competent training process is to get the body working step by step.

master of sports in track and field athletics

Suggests trying a set of exercises to run safely for your health.

Foot jumps

Strengthen the muscles of the foot and lower leg. Can be performed with or without a jump rope.

Technique:

• Place your feet shoulder-width apart.
• Perform jumps at the expense of the feet, landing only on the front part of the foot. The heel should not touch the ground.

If you want to make the exercise more difficult, do jumping jacks on a curb or other hill.

Lunges

Develop stabilization, work the gluteal muscles and quadriceps.

Technique:

• From a standing position, take a wide step forward and bend your front and back legs so that there is a right angle between your hips and shins. Try to lower yourself to the center of the foot.
• Shift your weight to the front leg, keeping the back leg balanced. The knee of the front leg should not protrude beyond the toe.
• Leaning on the front foot, return to the starting position.
• Repeat the exercise with the other leg.

Squats from a lunge position on one leg

Involve the quadriceps, gluteal and calf muscles.

Technique:

• From the lunge position, rise up only at the expense of the foot in front of you. Take your heel off the ground.
• Return to the starting position.
• Repeat the exercise with the other leg.

If you want to make the exercise more difficult, do a jumping out together with the lift.

Sprawl

Develops explosive power, strengthens the drive muscles of the hips, gluteal muscles and quadriceps.

Technique:

• From a lunge position, jump as high as possible and straighten both legs.
• At the top of the jump, switch legs.
• Land on bent legs and repeat the exercise.

If you want to make the exercise more difficult, switch legs in the air twice.

Walking in a half squat

Strengthens the gluteal muscles, quadriceps and the back of the thigh. Improves blood circulation and immune system.

Technique:

• From a standing position, draw the pelvis back, lean forward and lower the body to the starting position of a half squat.
• Walk forward in short strides for 30-40 meters.
• Rest and repeat the exercise.

Single leg squats with emphasis on the back surface

Work several muscle groups at once, increase strength, strengthen the ligament apparatus, back and leg muscles.

Technique:

• From a standing position, perform a squat on one leg, leaning forward and touching the ground with your hands. Touching hands should be as far in front of you as possible.
• Rise up.
• Repeat the exercise 10-15 times on one leg, then on the other.

Make sure that during the squat, the knee does not go outward or inward, but moves only straight.

Gluteal bridge on one leg

Develops the biceps muscles of the thigh.

Technique of execution:

• Lie on your back. Bend the left leg at the knee, right leg extended. Distance from the heel of the left foot to the left buttock – 20-30 cm. Place your hands on your abdomen.
• Flex the bent leg at the knee, tensing the left buttock. Raise the pelvis as high as possible. Open the right straight leg from the floor, it serves as an additional weight.
• At the top point hold for a few seconds.
• Smoothly return to the starting position.

This set of simple exercises will help you strengthen your legs and run without thinking about possible injuries.