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Did you know that most running injuries are preventable with just a little extra care? If you’ve been sidelined by pain or worried about staying injury-free, it’s time to add a game-changer to your routine: prehab.

Prehab isn’t just for athletes or physical therapy patients—it’s for anyone who wants to stay ahead of injuries and keep running strong. And the best part? It only takes a few minutes to start seeing results.

What Is Prehab?

Prehab (short for “preventative rehabilitation”) is a proactive approach to strengthen weak muscles, improve mobility, and correct imbalances before they turn into injuries. Instead of waiting until pain forces you to stop running, prehab keeps you resilient and ready to tackle the miles.

Think of it as routine maintenance for your body. Just like a car runs smoother with regular tune-ups, your body performs better when you give it consistent care.

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Why Is Prehab Important?

Prevents Common Injuries: Many running injuries, like IT band syndrome or shin splints, start with small issues like weak glutes or tight hips. Prehab addresses these problems early.
Improves Running Form: Prehab strengthens the muscles that support proper posture and movement, helping you run more efficiently.
Speeds Up Recovery: Even if you’re already dealing with minor aches, prehab can help you recover faster and avoid setbacks.
Saves Time: A 5-minute prehab routine can save weeks—or even months—of recovery time from injuries.

If you want a done-for-you weekly plan for prehab and strength check out my weekly runner's rehab subscription newsletter below!

Weekly Runner's Prehab

A weekly workout that includes runner specific mobility work, and prehab exercises to keep you running healthy and... Read more

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Your 5-Minute Prehab Routine

Ready to get started? Here’s a quick, 5-minute prehab routine designed specifically for runners. These exercises target key areas like your hips, glutes, and ankles to keep you moving pain-free.

1. Hip Flexor Stretch (1 Minute)

Why it works: Loosens tight hip flexors that restrict your stride and cause imbalances.
How to do it:
1. Kneel on one knee with the other foot in front, creating a 90-degree angle.
2. Gently push your hips forward until you feel a stretch in the front of your hip.
3. Hold for 30 seconds per side.

2. Clamshells (1 Minute)

Why it works: Strengthens your glutes, which stabilize your hips and knees while running.
How to do it:
1. Lie on your side with your knees bent at a 90-degree angle.
2. Keeping your feet together, lift your top knee as high as possible without rotating your hips.
3. Lower back down and repeat for 30 seconds per side.

3. Ankle Mobility Drill (1 Minute)

Why it works: Improves ankle flexibility, helping you absorb impact and reduce strain on your knees.
How to do it:
1. Kneel on one knee with the other foot forward.
2. Gently push your front knee forward over your toes, keeping your heel down.
3. Return to the starting position and repeat for 30 seconds per side.

4. Glute Bridge (1 Minute)

Why it works: Activates and strengthens your glutes, which power your stride and protect your lower back.
How to do it:
1. Lie on your back with your knees bent and feet flat on the floor.
2. Press through your heels to lift your hips toward the ceiling.
3. Lower back down and repeat for 1 minute.

5. Thoracic Spine Rotation (1 Minute)

Why it works: Loosens your upper back to improve posture and arm swing.
How to do it:
1. Start on all fours with your hands under your shoulders.
2. Place one hand behind your head and rotate your upper body, lifting your elbow toward the ceiling.
3. Return to the starting position and repeat for 30 seconds per side.

Take the First Step Toward Injury-Free Running

Prehab doesn’t require fancy equipment or hours of time—it’s a small investment in your body that pays off with fewer injuries, smoother runs, and more confidence.

Give this 5-minute routine a try before your next run, and let me know how it feels!

If you’re ready to take your running to the next level, download my FREE Roadmap to Injury-free running. It’s packed with information and tips to keep you running strong, pain-free, and ready to hit your goals.

Roadmap to injury free running.pdf