What are your top three exercises to help athletes stay run-injury free and balanced, without going to the gym?

Question

Erin Carson · Answer

Hey, Tim [INAUDIBLE]. Great question. I've been thinking about this for a couple of days, because as a coach, my question's usually-- I'm going to answer your question with a question, a bunch of questions. But let's just assume we have a healthy runner, and you want to find three best exercises to do to stay injury-free. Number one, we're going to talk about tissue care. So whether it's going to be foam rolling, percussion therapy gun, the stick, the gua sha tool, a ritual around tissue care-- that's going to be number one. Number two is going to be from foundation training, and pretty much my favorite one to go to for my runners is going to be a woodpecker. And a woodpecker focuses on hip internal rotation and hip decoupling. The third thing that I'm really going to focus on for at home, with no equipment, is going to be happy hips number 3. And you're going to lay down on the ground. We're rolling into the hip rotation, but we're also including the thoracic spine and thoracic spine mobility. I'm going to go ahead and put all three of those on my YouTube channel just for you and anybody else that cares. It's on ECFIT Strength on the YouTube-- just make it available to anybody and everybody. Cheers.

Emma Pallant-Browne · Answer

So, my top 3 exercises are the pink dog. So, putting a loop Thera-Band, just above your knees on all fours. And taking that hip out to the side, literally like a peeing, dog. Also, plank plank variations. Great for core strength. And then so these are all strength one. So, Mobility wise, I do some, some hip kind of loosen us and stuff. If but the other strength, one would be glute Bridges. And again, you can do lots of single leg variations dips, use weights. Don't use weights, all easy stuff that you can do at home.

Jess Racz · Answer

I'm going to give an exercise and then I'm going to give to other insights. So one. Nutrition. That's going to be a big rock. It's not an exercise, but it's a big rock. That's going to nutrition plays a huge role in injury prevention. The next would be sleep making sure that you're getting enough sleep. That is a huge, huge, big rock for injury prevention. So that's big rocks. Already. Now in terms of exercises without going to the gym. You could probably get by with some body weight. Stuff, but I also do recommend that maybe you invest in a gym or invest in a home gym with some weights because that's going to elicit true response that we need. Because at some point, my body is going to adapt to all the body weight exercises that we're doing and then at some point in order to get the effects that we actually need. We do need some general strength and tissue tolerance and structural tolerance. We need the hormonal responses. And so, So I think that if you take care of your sleep and you take care of your nutrition and you take care of if you are new to lifting or exercising, that body weight is a great start. You can use a lot of what you have at your home and it's not even equipment. It's like a chair, or a bench, or a step, and do some like body weight stuff consistently, you can get a lot of benefits to start for sure. But then at some point, we probably want to go. Go towards the gym because I think it'll like I said, your body's going to adapt to whatever stimulus that you get it over time. So hopefully that helps.

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"What are your top three exercises to help athletes stay run-injury free and balanced, without going to the gym?"