Essential Exercises for Running Injuries

Run It - tips and tricks for runners by runners. (1)

Welcome to another edition of Run It, a monthly collaboration with myself and 5 of my running blogging friends. Each month we discuss and share the essentials runners need to know about.

Catch up on previous editions:

Winter Running Tips and Essentials Every Runner Needs

How to Stay Sane on the Treadmill

The Best and Worst Racing Advice for Runners

This month, we are discussing essential exercises for running injuries.  If you have been reading HFM for any length of time, you know that I am no stranger to injuries.  From all of the injuries that I’ve had (and even the ones that I hopefully will never have), there’s one common denominator to it all.

Glute strength.

If your foot is injured. Check your glute strength.

If your knee is injured. Check your glute strength.

If you have ITB issues. Check your glute strength.

The glutes are the powerhouse of running.  If you aren’t solid in the back, you’ve got problems coming up at some point.

The good news is that glutes are quite easy to strengthen and it doesn’t take high end equipment to do it.

FYI – I am not your physician or physical therapist.  If you are injured, please see a specialist for your own injury assessment and treatment.

Stay injury free or rehab an injury with these glute strengtghening exercises for runners

Monster Walk with Resistance Band

Loop the band above the ankles. Bend your knees slightly, with your feet hip-width apart. Step forward and to the side at a 45 degree angle, keeping the bend in your knees. Step forward and to the opposite side at a 45 degree angle. Do this down a long hallway. Repeat the sequence walking backwards. Do two sets of 20 reps.

Side Step with Resistance Band

Same set up as Monster Walks but step to the side instead until the band provides significant resistance. Then slide your foot over. Do this down a long hallway and repeat back to your starting point. Do two sets of 20 reps.

Walking Lunges

Standing, take a step forward with your right leg, landing in the heel, lower your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle. Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping into a lunge on the other side. Repeat 2-3 laps in a long hallway.

Split Squat

Start with back foot propped on high step and weight bearing leg far in front of the step. Squat down on front knee. Don’t front knee go in front of toes or collapse to the mid-line. Return to starting position. Repeat 20 times before switching to other leg. Once this becomes easy, add hand weights to each hand. Do two sets of 20 reps for each leg.

Clamshells with Resistance Band

Slide resistance band above the knees. Lay on your side, with your head resting on your bottom arm. Bring knees up to a 90 degree angle, so that the bottom of your feet and your spine are along the same plane. Raise your top knee slowly keeping your heels together like you are opening a clam. Do two sets of 20 reps.

Bridge with Bound Feet

Lay with back on the floor. Knees are bent. Bring the soles of your feet to touch. Lower your knees to the sides. With feet close to your glutes, press the bottom of the feet together, tighten glutes and raise glutes away from the floor. Pause and return to starting position. Repeat 20 times.  This is a great alternative for quad or hamstring dominant people. It makes you use your glutes more. Do two sets of 20 reps.

Here are even more injury recovery tips from 5 of my running friends. Click on the picture to take you to their post. And don’t forget to Pin away so you have a stash to reference whenever you need it. Hopefully, you won’t but you never know!

SarahPrevent high hamstring tendonitis and piriformis syndrome with these exercises.Carly

Injury April Fine Fit Day


Laura April Link




Workouts For Common Runner Injuries

Linking up with Wild Workout Wednesday and the Coaches’ Corner.

What injuries have you had?

What exercises do you swear by to keep you running?






A Day at the New England Aquarium

A day at the New England Aquarium |

This is a sponsored post on behalf of Stonyfield.  All thoughts are my own.

What does a penguin, a polar bear, and a kitten have in common?

They are all creatures from the Octonauts that got my kids hooked on anything to do with the sea!

If you are a parent to a young kid, you probably guessed the answer to the question.  The Octonauts is a cartoon that’s all about the things you find in the ocean.  The characters, while animals themselves, are always on missions to save sea creatures in harm.

My kids fell in love with that show when they were quite young. I brushed it off as a typical cartoon until the kids started telling me facts about different types of fish that I had never heard of. Not only were they learning facts about the sea, they were also learning about conservation and endangered species.

And from there, the love of all things in the ocean blossomed.

I mean, how could it not?  The ocean has so many cool things in it.

Over the weekend, we went down to Boston for the day and made a stop at the New England Aquarium.  It’s always a favorite place to visit if you live nearby or are visiting Boston.

The giant ocean tank is by far the coolest thing (at least to me). My kids love to yell out the names of the creatures as they swim past the window.  There was so many cool puffer fish, sharks, eels, barracuda and of course, Myrtle the Turtle and friend that we could have stood at any window of the 4 story tank for hours. Myrtle has lived at the aquarium since 1970 and is approximately 80 years old.

A day at the New Enlgand Aquarium |

With a shark and ray touch tank, we got our hands wet.  I was kind of shocked how rubbery the rays felt.

Other favorite exhibits are the anaconda (not for me!), the jellyfish, sea lions, lobsters, harbor seals and just so many cool fish and creatures to see.

A day at the New England Aquarium |

Of course, the adorable penguins are always fun to watch.

A day at the New England Aquarium |

The NEAQ houses the African Penguins, the distinctive Rockhopper Penguin, and the Little Blue Penguins, the smallest penguin species in the world.

A day at the New England Aquarium |

My kids think it’s hilarious that the Rockhopper Penguins like to take showers.

You guys know I love Stonyfield yogurt. Btw, did you know Stonyfield reduced the sugar in most of it’s yogurts?

Of course their yogurt tastes amazing but I also love that they are a company that cares.They are committed to conservation of animals and the well being of the planet.

Stonyfield YoKids is sponsoring the AZA SAFE (Saving Animals from Extinction) program; together on a mission to help save endangered species. As part of a year-long effort, Stonyfield will not only be contributing funds to field work but aiming to drive kids and their families to see animals and conservation projects first hand at zoos, aquariums, and on the ground where the research is happening.

A day at the New England Aquarium |

Did you know April 25 is World Penguin Day? To commemorate World Penguin Day, Stonyfield and AZA are hosting a Facebook Live for kids and their parents to get a firsthand look at these majestic seabirds, as well as the conservation work being done to save them. Tune in to this Facebook Live broadcast direct from Mystic Aquarium in Mystic, CT.


During the broadcast a penguin trainer will provide insight into the care, behavior and conservation of African penguins, and viewers will also have the opportunity to see real African penguins firsthand as well as ask the trainer questions in real time.

Tune into the @Stonyfield Facebook page at 12:00 PM today to catch the broadcast.

Stonyfield YoKids is also featuring an on-pack offer to get families out to visit any of the 131 participating AZA accredited member zoos and aquariums in their own communities (click here for a list). Now through the end of September families who buy two specially-marked YoKids yogurt multipacks will receive a FREE kid’s admission to their local AZA-accredited zoo or aquarium when they also buy an adult ticket.

A day at the new england aquarium |

To draw further attention to the endangered species Stonyfield has also created a series of videos that ask kids and their parents, “Can a cow save a penguin or a sea turtle or a cheetah?” I asked my kids that question. The first response out of my son’s mouth was “With poop”. I stopped filming after that. Ah, life with kids.

a day at the new enlgand aquarium |

Have you ever been to the New England Aquarium?

What’s your favorite sea creature? 



Last Week’s Workouts

Last week's workouts |

It’s been 6 weeks since I last ran.  To say I’m itching to run again is an understatement. I’m missing my sunrise runs!

I’ve been feeling rather lost in my workouts, like they don’t have a purpose.  Obviously, the Sugarloaf Marathon is not happening. The next race that I have on my schedule is Mount Washington Road Race.  I’ve got 8 weeks to get in shape for it.  I’ve been given the ok to walk a little but no incline yet. At least I’m tackling tons of glute strength exercises to build up the buns for that “one hill”.

I’m hoping that I get the green light to try run/walk intervals tomorrow when I see my PT.  I will have to take it very, very s-l-o-w-l-y.  From what I’ve heard from others who have had a stress fracture/pre-stress fracture, the recurrence rate is high. I’m guessing I won’t be in phenomenal shape for Mount Washington.  Everything is at a wait and see point from now on.


45 min Recumbent Bike

Glute strengthening exercises

Bodyweight Tabata with no Frog Jumps and walking lunges instead of jump lunges

Egoscue exercises

I’ll be sharing some of my glute strengthening exercises on Wednesday for the latest edition of Run It. Some are exercises that I’ve been doing for years but others have a slight twist to help fire the glutes up rather than my quads.  I’m such a quad dominant runner that it takes a lot of work for my other muscles to wake up.

Last week's workouts  |


Morning Flow Yoga Class at Bending Bodhi

10 minute walk

Recumbent bike 70 minutes

Egoscue exercises

The warm weather from last week left us (after Marathon Monday of course) and left us with overcast and 40 degree weather. I opted to stay inside rather than freeze my face off on the bike outside.


30 minute recumbent bike

13 minute walk

Glute strengthening + balance exercises


I started adding walking into my routine to feel out my foot.  There’s been no pain or soreness during or afterwards.

Balance Exercises for Runners _


Morning Flow Yoga Class at Bending Bodhi

20 mile bike ride OUTSIDE!

15 minute walk

Egoscue exercises

It wasn’t a super warm day but I couldn’t fathom another day in the basement.  I didn’t want to go to the pool to run either so I bundled up and hit the road on my bike.  Fresh air and a change of scenery hit the spot.

Last week's workouts |


30 minute recumbent bike

15 minute walk

Glute strengthening exercises

Egoscue exercises

Candlelight Restorative Yoga and Massage at Bending Bodhi

I’ve been to three previous Candlelight Restorative Yoga classes before but this one added a new element – massage.  O. M. G. You guys, this class was ahhhhhmazing. Two plus hours of basically snuggling with a bolster or a blanket and having your back, neck, head, arms, calves and feet massaged while in every pose.  Total relaxation. It was the best thing ever.

Last week's workouts |


45 minute recumbent bike

Egoscue exercises

I’ve been super faithful about doing the Egoscue exercises every day.  I can’t say I’ve noticed less pain but then again I didn’t really have intense pain before.  It was more of a tightness feeling here and there. I’m sticking with it though.


20 minute walk + walking around Boston for the day

Egoscue exercises

We spent the day down in Boston walking throughout the city.  I’m happy to report my feet felt great.  Woohoo!

Linking up with Ilka/Angela and Hoho/Tricia for the weekly workout wrap up.

How was your week in workouts?