Whether you’re preparing for Run Army or building consistency in your training, injury prevention starts with the basics done well.
This routine is designed to help you move better, stay resilient and reduce your risk of injury through simple daily mobility and targeted prehab. Small, consistent inputs can make a big difference in how your body performs and recovers.
Run Army daily mobility
Do this every morning or as a pre-run dynamic warm-up.
- World’s Greatest Stretch: (Lunge with a thoracic twist) Opens the hips and the mid-back. 5 reps per side.
- 90/90 Hip Switches: Sit on the floor with knees at 90-degree angles; flip them side to side. Improves internal/external hip rotation. 10 reps.
- Dorsiflexion mobility: Kneel with one foot forward; push the knee over the toes while keeping the heel down. Crucial for uphill running. 10 reps per side.
- Cat-Cow: Loosens the spine to allow for better breathing mechanics. 10 reps.
prehab for Run Army
Do this every morning or as a pre-run dynamic warm-up.
For the Shins & Feet
- Tibialis Raises: Lean your back against a wall, feet 12 inches out. Lift your toes toward your shins, hold for a second, and lower. Volume: 2 sets of 20 reps.
- Big Toe Press-Downs: While standing, lift your four small toes while keeping the big toe pressed into the ground. Then switch. Volume: 10 reps per foot.
For the Knees & Hips
- Monster Walks (Banded): Place a mini band around your ankles. Get into a quarter-squat and walk sideways. Volume: 15 steps left, 15 steps right.
- Copenhagen Isometric (Modified): Lie on your side, top leg on a bench/chair, bottom leg on the floor. Lift your hips so you're supported by your top knee/groin. Volume: 30-second hold per side. Prevents groin strains.
For the Posterior Chain
- Eccentric Calf Raises: Stand on the edge of a step. Rise up on two feet, then lower yourself down slowly using only one foot. Volume: 3 sets of 10 per leg.
- Single-Leg Glute Bridge: Lying on your back, lift one leg in the air and drive through the opposite heel. Volume: 3 sets of 12 per side.
- Soleus Lifts: Stand on the edge of a step, holding on to the rail. Sit back so your knees are at 90 degrees – imagine you are hovering over an invisible chair. Now go up onto tip toes and then lower heels slowly into a calf stretch position. Drive all the movement through your ankles. Volume: 3 sets of 12-15
Run Army injury management tips:
- If you feel a “niggle” (a 3/10 pain or less), wait 24 hours.
- If the pain is gone the next day: Continue training but monitor.
- If the pain is still there or worse: Take an extra rest day, swap your run for low-impact cycling or swimming and consider booking with a physio
- If any injury is progressively worsening, it may be caused by a training error – often too much, too soon OR too fast, too soon. It’s a good idea to chat with a physio
- Progressing one variable at a time is generally recommended to allow your body to adapt slowly to the increased load. For example – if you are going to add VO2 Max intervals, keep your total volume for the week steady. Or if you are adding hills, keep your speed steady.
Consistency is what keeps you running — not just through race day, but long after.
If something doesn’t feel right, or you’re unsure how to manage pain, load or recovery, it’s worth addressing early. Small issues are much easier to manage before they become something that stops you training altogether.
next steps
- Book an appointment with our team
- Explore REFORGE rehabilitation programs
- Speak to a physiotherapist about your training and recovery
Stay consistent, stay moving — and we’ll be here if you need support along the way.