There is nothing more frustrating then being injured. In Australia 70% of all runners will experience an overuse injury within 12 months. So what can you do to decrease your risk of injury and still maximize your running performance?

Conventional wisdom is that you should stretch the muscles that are tight and strength the muscles that are weak. Classic runners stretches calf, quad, hamstring. However studies show not only does stretching decrease performance by 28% but it can increase injury risk.

The secret is to train and warm up the movements that your body is expected to do when you run. Not only will this decrease your risk of injury but can also increase your performance.

Before your next run try these three basic exercises:

1Split Squat

Best for: ankle or foot pain

Stand on one leg with the other leg to the side just to keep you balanced. Bend down like you are going to sit on a chair, focusing on the majority of movement coming from your ankle and hips.

2Disco Lunge

Best for: lower back pain

As you step forward into a lunge throw your hands in the air above your head. Keep your chest tall and push back to starting position using your front leg.


Best for: knee pain

Standing on one leg hop backwards and forwards. The key is to sound light on your feet and minimize contact with the ground.

Try 10 repetitions of each exercise. 

Want more great tips and advice join our FREE Running Challenge ‘My Better is Better’, visit for more information.


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Greg has made it his fight to bring professionalism back to exercise. With a university degree in Human Movement and working with elite level athletes, Greg’s knowledge and experience is leading the way. Greg is the founder of Better Being, Australia’s only team of university qualified personal trainers delivering health solutions that suit your busy corporate life. Today, Greg continues to support the health and wellbeing of corporate executives and celebrities. He also educates trainers and regularly contributes to national publications and TV shows including Men’s Health, Sky Business and The Morning Show. Greg was awarded the 2011 Australian Exercise Professional of the Year finalist and is a proud ambassador for lululemon athletica. He has also established a charity, Active Kids, which aims to overcome childhood obesity and physical inactivity in Australia. Greg’s passion is to create ways to inspire, educate and motivate people to build a happy and healthy life.