Exercise routines for injury prevention in runners: a practical weekly plan

Most running injuries don’t come from one bad step. They build up when the same tissues take the same load, day after day, without enough strength, control, or recovery. The fix usually isn’t fancy shoes or a new app. It’s a simple routine that makes your body better at handling miles.

This guide lays out exercise routines for injury prevention in runners that you can do at home or in a basic gym. You’ll get a weekly structure, clear exercise picks, and cues that help you do them well. No fluff, just what works for most recreational runners.

Why runners get hurt (and what exercise can change)

Running is repeat work. A lot of it. Each stride asks your foot, calf, knee, hip, and trunk to absorb force, store it, then push you forward. When one link can’t keep up, another link takes the hit.

Injury prevention isn’t about “perfect form.” It’s about giving your tissues enough capacity for your training. The right exercises help by:

• Building tendon and muscle strength so tissues handle impact better
• Improving single-leg control so your knee and hip track well under load
• Adding variety so the same spot doesn’t get stressed the same way every run
• Keeping you consistent, which is the real secret to progress

If you want a useful overview of common running injuries and general guidance, the American Academy of Orthopaedic Surgeons’ running safety advice is a solid starting point.

The big buckets: strength, mobility, and plyometrics

Most runners do too much of one thing (running) and not enough of the support work. A complete plan has three buckets:

1) Strength training (your main tool)

Strength work raises your ceiling. It helps your glutes stabilize the pelvis, your quads share the load at the knee, and your calves and feet handle impact without flaring up.

For evidence-based guidelines on sets, reps, and progression, see the American College of Sports Medicine strength and activity resources.

2) Mobility (to get into good positions)

Mobility helps when you can’t reach a position you need, like ankle bend for a smooth stride or hip extension without arching your low back. Mobility won’t “fix” everything, but it can reduce strain when stiffness forces you to cheat.

3) Plyometrics (to train stiffness and spring)

Running is a series of small jumps. Low-dose plyos teach your tendons and nervous system to absorb and release force fast. Start small. Two short sessions a week go a long way.

If you’re new to this, the NSCA education resources have clear, coach-led guidance on safe progressions.

A simple weekly template (2 strength days + 2 short add-ons)

You don’t need a six-day gym plan. For most runners, this structure works:

• Day 1: Strength session A (35-50 minutes)
• Day 3 or 4: Strength session B (35-50 minutes)
• After 1-2 easy runs: 8-12 minute “prehab” add-on (feet, calves, hips)
• Optional: 8-10 minutes of plyometrics 1-2 times per week, after warm-up on an easy day

Keep hard days hard and easy days easy. Put strength on the same day as an easy run or after a workout if your schedule forces it. Just avoid heavy lifting right before a key speed session if you can.

Warm-up routine (6-8 minutes) before runs or strength

A warm-up should raise your temp, open range you need, and wake up the glutes and calves. Try this:

1. Brisk walk or easy jog: 2 minutes
2. Leg swings (front-back and side-side): 8 per side
3. Calf raises: 12 reps, slow on the way down
4. Glute bridge: 10 reps with a 2-second squeeze at the top
5. Bodyweight squat to a comfortable depth: 8 reps

If you like a structured dynamic warm-up, the Runner’s World dynamic warm-up guide offers options you can swap in.

Strength session A: posterior chain and single-leg control

This session targets glutes, hamstrings, calves, and trunk control. That combo helps with issues like shin pain, Achilles flare-ups, and many knee and hip aches.

1) Romanian deadlift (dumbbells or bar)

• Sets and reps: 3 x 6-10
• Rest: 90-120 seconds
• Cues: push hips back, keep ribs down, feel hamstrings load, stand tall without leaning back

2) Step-down (from a low step)

• Sets and reps: 3 x 6-10 per side
• Rest: 60-90 seconds
• Cues: slow lower, knee tracks over mid-foot, pelvis stays level

3) Single-leg calf raise (straight knee)

• Sets and reps: 3 x 8-15 per side
• Rest: 60 seconds
• Cues: full range, 2-3 seconds down, don’t bounce

4) Side plank (with top leg slightly forward)

• Sets and time: 3 x 20-40 seconds per side
• Rest: 30-60 seconds
• Cues: long line from head to heel, don’t let hips roll back

5) Hip airplane (assisted if needed)

• Sets and reps: 2 x 4-6 per side
• Rest: 45-60 seconds
• Cues: hinge, keep knee soft, rotate from the hip, move slow

Progression rule: when you can hit the top end of the rep range with clean form, add a small amount of weight next time.

Strength session B: knee-friendly strength and trunk stiffness

This session builds quads, hips, and trunk strength. Strong quads help manage downhill running, speed work, and long descents without knee pain.

1) Split squat (rear-foot elevated if you’re ready)

• Sets and reps: 3 x 6-10 per side
• Rest: 90 seconds
• Cues: torso tall, front foot flat, smooth reps, stop if you pinch at the front of the hip

2) Hamstring curl (Swiss ball, sliders, or machine)

• Sets and reps: 3 x 8-12
• Rest: 60-90 seconds
• Cues: keep hips up, control the return, don’t crank your low back

3) Single-leg calf raise (bent knee for soleus)

• Sets and reps: 3 x 10-15 per side
• Rest: 60 seconds
• Cues: knee slightly bent, move through full range, slow down phase

4) Carry (suitcase carry if you have one weight)

• Sets and distance: 4 x 20-40 meters per side
• Rest: walk back and switch
• Cues: stand tall, don’t lean, ribs stacked over hips

5) Lateral band walk or cable hip abduction

• Sets and reps: 2-3 x 10-15 steps each way
• Rest: 45-60 seconds
• Cues: small steps, toes forward, feel side glute work not hip flexors

The 10-minute “prehab” add-on (pick 5, do 2 sets)

These short blocks make the main plan stick. Add them after easy runs.

• Toe yoga (lift big toe, then other toes): 8-10 each
• Short-foot drill (arch lift without curling toes): 10 x 5-second holds
• Tibialis raises against a wall: 12-20 reps
• Standing hip flexor march with band: 10 per side
• Clamshells (slow): 12-15 per side
• Thoracic rotation on all fours: 8 per side
• Ankle rocks (knee to wall): 10 per side

For runners dealing with foot and ankle issues, you’ll find clear explanations and progressions in the RunningPhysio injury rehab articles.

Low-dose plyometrics (8 minutes, 1-2 times per week)

Plyos should feel crisp, not crushing. Do them after your warm-up on an easy day.

• Pogo hops (two legs): 2 x 15-25 seconds
• Single-leg pogos (light): 2 x 10-15 seconds per side
• Skipping for height (easy): 2 x 20 meters
• Stride-outs (not sprints): 4 x 15-20 seconds with full recovery

Stop if you feel sharp pain, tendon burn that ramps up fast, or your landings get heavy.

How to scale exercise routines for injury prevention in runners

The best routine is the one you can repeat. Use these switches to match your body and training week.

If you’re new to strength work

• Start with 2 sets per exercise for 2 weeks
• Use bodyweight or light dumbbells
• Keep 2-3 reps in the tank on every set

If you’re building mileage

• Keep strength heavy-ish but low volume: 2-3 sets of 5-8 reps
• Cut plyos to once a week
• Make the add-on work short and easy

If you’re in a race block

• Lift 1-2 times per week to maintain
• Pick 4-5 moves total and do them well
• Avoid new exercises close to race day

Want a simple way to keep training load from spiking? A practical tool is the TrainingPeaks guide to training stress. You don’t need to chase numbers, but you should watch sudden jumps.

Common trouble spots and the best exercise focus

Shin splints and bone stress

• Build calf and tibialis strength (slow lowers help)
• Check that your weekly volume isn’t jumping
• Run easy enough on easy days to recover

Runner’s knee and general front-of-knee pain

• Prioritize split squats, step-downs, and controlled single-leg work
• Keep cadence natural, avoid overstriding when you’re tired
• Limit steep downhills during flare-ups

Achilles and plantar fascia pain

• Do calf raises with both straight and bent knee
• Add load over time, don’t chase fatigue
• Be careful with sudden speed work and hills

IT band pain (often lateral knee pain)

• Train single-leg stability and hip strength, not just stretching
• Use step-downs, carries, and lateral work
• Trim volume for 1-2 weeks and rebuild

Form checks that prevent sloppy reps

You don’t need perfect technique. You do need repeatable technique. Use these checks:

• Move slow on the way down for most strength lifts
• Stop a set when form changes, not when you hate life
• Keep your foot tripod: heel, big toe, little toe stay grounded
• On single-leg work, keep your pelvis level and knee tracking over mid-foot

Red flags: when to rest or get help

Soreness is normal. These signs call for a pause and a plan:

• Sharp pain that changes your stride
• Pain that gets worse as you run, not better
• Swelling, numbness, or night pain
• One spot that hurts every run for more than 1-2 weeks

If you need help finding a sports med pro or physical therapist, the APTA “Find a PT” directory is a practical place to start.

Conclusion

Exercise routines for injury prevention in runners don’t need to be complex. Two strength sessions per week, a short add-on after easy runs, and a small dose of plyometrics can make your body tougher and your running more steady. Start where you are, progress in small steps, and keep the work boring enough that you’ll still do it next month.