Running Prehab program

Take part of our Running Prehab program, developed by Casall ambassador Matthew Griffith, to become a better runner.


Relentless amounts of running miles may be the mantra of many runners, however if a runner relies on just running alone to improve performance that progress may lead to potential injury or decrease in performance. To have a holistic approach running is considered essential for a healthy runner. Prehab (Preventive Rehabilitation) is a part of the holistic integration. Prehab training is a growing concept to help prevent injuries and develop performances, it is widely accepted by athletes and coaches as an important part of running training.

Running is a natural human movement but it needs to be treated like any other sport, such as football or tennis. By adding other forms of training such as mobility and strength, you will ultimately help reduce injuries and enhance speed and efficiency. Making room for regular mobility and strength training every week is an important factor in your running routine.

I have put together a specific Prehab runners program. Which includes a specific mobility and strength conditioning program, containing some plyometric drills. Plyometric drills can help develop your proprioception, which will help your body to have more control while running, your reaction time, power generation, joint integrity, and individual leg development. By adding some plyometric drills into your training, you can help ward off back, hip, and knee injuries. 

Keeping joints moving well and muscles supple is essential for a runner’s well-being. By establishing a short daily mobility routine would be very beneficial, especially those who have increased their training frequency. Setting aside one dedicated mobility session can help minimize tissue dysfunction. Adding these selected movements will help restore movement, increase circulation, and improve recovery. Keeping you fresh on the road!

Based upon current research, focusing on building strength—unilaterally (single leg)—in the hamstrings and glutes with hip-dominant exercises will help develop running conditioning. Due to increased stress on the joints and bones, plyometric training is best integrated into your program no more than once or twice a week. 

Training directions: Complete each of the following mobility exercises on a regular basis and complete the Strength and Plyometric based exercises once to twice a week. 


1. HIT Massage Roller – Hip & Knee

Resting your left knee on a balance pad, keeping your right knee bent 90 degrees. Using the HIT Massage Roller, slowly roll the length of your thigh from your hip to your knee as shown. Apply pressure evenly, alternating directions (roll up and down, rotate and roll diagonally, and so on). Suggested to roll for 45-60 seconds, then switch legs and repeat. Repeat if needed.

2. Foam roll Hamstring

Sit with left leg extended in front of you as shown, right knee bent and right foot flat, palms flat on the floor. Place the Tube roll beneath your left knee, then lift yourself slightly off the ground. Slowly roll the Foam roll along your hamstring, up to your glute, and back down again. Divide your leg into 2 to 3 sections so there is plenty of focus given to each segment of the hamstring. Suggested to roll for 45-60seconds, then switch legs and repeat. Repeat if needed.

3. Foam roll Hip & Knee

Start on all fours, knees bent, resting on your forearms. Position the Foam roll above your left knee, and slowly roll up your thigh to your hip. Divide your thigh into 2 or 3 sections to cover a small amount of surface area at a time. The closer you roll to the joint, knee or hip, the more effect you'll have on that joint. Suggested to roll for 45-60 seconds, then switch legs and repeat. Repeat if needed.

4. Super Rubber Band-Assisted Hip, Sagittal

Place a Balance pad on the floor, then secure the end of a band around something stable. Step your right leg through the opening of the band, facing the machine, and kneel your right knee onto the balance pad, keeping the left knee bent about 45 degrees. The band should be taut and directly beneath your glute. Place your hands on your hips, and gently drive your hips forward, keeping your pelvis pulled up to keep tension in the hip flexor, until your knee is bent 90 degrees. Then move forward and back slightly, keeping the pelvis tucked, then try moving hips side to side as well as making small circles to the left and to the right with your hips. Complete the suggested movements for 45-60 seconds, then switch legs and repeat. Repeat if needed.

5. Super Rubber Band-Assisted Hip, Transverse

Begin in the same position as the previous super rubber band exercise, but step your left leg out about 45 degrees from the where you positioned in the keeping your knee bent 90 degrees. With your torso facing forward, gently drive your hips to the left until your left knee is above your toes. Move forward and back, side to side, and make small circles to the left and right. Complete the suggested movements for 45-60 seconds, then switch legs and repeat. Repeat if needed.


6. Traverse pike reaches

Start in plank position. Lift your hips high to come into pike position (downward dog); reaching through the center, rotate your torso and reach your right hand to tap your left foot, keeping your arms and legs as straight as possible. Return to plank and repeat on the other side. Alternate sides continuously, coming back to plank between each. Perform 16 to 20 reps, complete 2 sets with a 30seconds rest between sets.

7. Single leg dead lift with cross body reaches

In a tall standing position, lift right knee as high as possible, then hinge at the hips, reaching your right hand towards floor and extending right leg behind you so that it is parallel to the floor, keeping a long spine and extending your left arm out and back. At the bottom of the move, rotate your torso to the left and pause. Return to start; repeat on opposite side. Alternate for 8 to 10 reps per leg, complete 2 sets with a 10 seconds rest between sets.

8. Dumbbell wood chop to reach

Begin holding a dumbbell on either end with both hands. Rotate to the right, pivoting the left foot and hip, position the dumbbell downward to knee or shin height. Rotate back through center and to the right, pivoting the left foot and hip. Aim to reach up with the dumbbell upward and diagonally, while Keeping the arms as straight as possible. Repeat on the other side. Continue alternating. Perform 16 to20 reps, complete 2 sets with a 30seconds rest between sets.

9. Dumbbell loaded forward lunges with arms reaches

Begin standing tall with feet together and dumbbells at your sides. Lunge forward with your right leg, reaching the dumbbells forward and overhead, palms facing each other. Reverse the movement to return to start and repeat on the other side. Continue alternating. Perform 16 to 20 reps, complete 2 sets with a 30seconds rest between sets.


10. Joops

Begin standing tall with feet shoulder-width apart. Prepare to jump by sitting hips back and squatting low, loading the weight in the heels. Your arms should be straight and behind hips in a loaded position. Let your arms swing forward and up as you propel off the floor to jump. Land on one leg in a controlled motion, return to a loaded squat position. Perform 8 to 10 reps per leg, complete 2 sets with a 60seconds rest between sets.

11. Lateral Jumps

Arrange a set of cones in a line or place your foam roll as marker. Standing on one side of the line of cones, lower yourself into a deep squat, then use your arm and hip drive to jump laterally (sideways) over the cones, landing softly in a deep squat. Immediately repeat in opposite direction. Pace yourself and continuously jump side to side for 30 seconds; take 30 seconds rest. Repeat for 45 seconds with a 45-second rest. Repeat for a second and third set, aiming for greater power, height of jump and quickness with each subsequent set. 

Find all our prehab running tools here