One of the keys to improving running performance is consistency of training. 

So what can you be doing to keep you pounding the pavement for longer? Injury prevention and and improving running efficiency is key.

​We have created a list of stretches, trigger points and foam rolling exercises specific to help you perform at your best in running. ​

Did you know? 

If you are looking to do a 5km run without injury the aim is to be able to get to 30 single leg calf raises without stopping.
​ How would you go right now? ​

Tiggering & Stretching Overview

Glut Triggering
  • Sit with your hands behind you, 1 leg bent, your feet out in front of you,
  • Rotate your pelvis slightly towards the side you are triggering.
  • Sit on ball on the fleshy part between the top of your pelvis and your hip,  Gently lean in and move around until you find a spot that particular hurt.
  • Hold until you feel a change and move to another spot. 1 - 2 mins
Tibialis Anterior  Foam Roller 
  • One foot off the roller, shin on the roller
  • Gently lean in pressing your shin further into the foam roller
  • Slowly roll up and down the length of your shin to hit the entire muscle. 
  • Alternatively flex and straighten your foot to pull the muscle underneath you. 
​Duration 1 - 2 mins
Foam Rolling for your Calf
  • Sitting on the ground with your palms behind you.
  1. Start with long glides up and down from your ankle to the back of your knee
  2. Roll your foot in and out to hit all those really tight, thick lumpy area
  3. Small pumps one your ankle (turning your foot in an out so you get both sides
  4. Small pumps on the top ⅓ of your calf to hit your 'gastrocs' one of the large muscles that help with running. 
Hamstrings Triggers
  • Sitting on a chair or on the floor, place a ball underneath your hamstring. Find the spots that hurt and lean in. 
  • If you feel numbness or pins and needles change the position of the ball
  • If using the chair try bending and straightening the knee with the ball on the hamstrings
Long Adductor Stretch
  • Sitting down 
  • Legs out in front of you
  • Lean in until you feel a stretch on the inside of your legs
  • Hold for 30secs, take the pressure off and lean in a little further. Repeat 3 times. 
Short Adductor Stretch (Butterfly stretch)
  • Sitting down 
  • Legs out in front of you
  • Knees bent with the bottom  of your feet touching each other. 
  • Pull your feet closer to your body to load up the stretch on the inside of your legs
  • Gently use your elbows to press down and outwards.
  • Hold for 30secs, take the pressure off and lean in a little further. Repeat 3 times. 
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Psoas Stretch
  • Two hands on the ground, one foot behind,  hip extended as far as possible.
  • Push hips forward and towards ground