2 Most powerful exercises to help runners run pain free
- 89johnp
- Jun 2
- 2 min read
Updated: Jun 6
If you run regularly and have been experiencing knee or shin pain, Here's some powerful exercises to help runners run pain free.
Split squats are a amazing all rounder exercise to help runners in more ways then 1. Let me first explain how do to it.
✅ Split Squat: Step-by-Step Instructions
🏋️♀️ What You Need:
Optional: Dumbbells or a barbell for added resistance
A clear, flat space
📌 Step 1: Starting Position
Stand upright with feet hip-width apart.
Step one foot backward into a staggered stance (like you’re mid-lunge).
Your front foot stays flat.
Your back foot should be up on the toes.
Hands can rest on hips or hold weights by your sides.
📌 Step 2: Lowering Phase
Keep your torso upright and core engaged.
Lower your body straight down, bending both knees.
Your front thigh should be parallel to the floor.
Your back knee should come close to (but not touch) the ground.
Make sure your front knee stays above your ankle, not past your toes.
📌 Step 3: Rising Phase
Push through the heel of your front foot and the toe of your back foot to return to the starting position.
Keep your movement controlled—avoid bouncing.
📌 Step 4: Repetitions
Perform 8–12 reps per leg, depending on your fitness level.
Switch legs and repeat.
💪 Muscles Targeted by the Split Squat
Primary Muscles:
Quadriceps (front of thigh)
Gluteus Maximus (buttocks)
Hamstrings (back of thigh)
Secondary Muscles:
Calves (gastrocnemius and soleus)
Core muscles (for balance and stabilization)
Adductors (inner thighs)
✅ Tips for Good Form:
Keep your chest up and spine neutral.
Focus on a straight up-and-down movement (not forward).
Avoid leaning over your front leg.
Use a mirror if needed to check alignment
The 2nd exercise I recommend which is often forgotten and ignored. Shin strengthening
Everyone does calf raises but do they do foot lifts? Course not, But its like doing bicep curls every day and excepting the triceps to grow.
✅ Foot Lifts: simple instructions.
🏋️♀️ What You Need:
Resistance band (light weight and be able to safely wrap around foot and a post)
A clear, flat space
a post or something to anchor the resistance band to.
📌 Step 1: lay down with legs flat along the floor.
Step one, Wrap band around pole then on the front of your leg with some resistance against it.
Flex your foot forwards your knee as far as you can against the resistance.
📌 Step 2: reverse Phase
point your foot down while carefully keeping the band on the foot.
Repeat steps for 10 to 15 reps for 3 sets, Both legs. Picture below for assistance.
firstly Remember, if you’re in areas like Tuggeranong, woden valley or queanbeyan region. You don’t have to worry about paying the extra travel fee that North Canberra has to pay. I Just thought to mention it as an added perk of being local.
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Enough from me,
Bye bye
John Power
Soft Tissue Massage therapist
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