If you’ve been putting in the miles but your progress has stalled — maybe you’re stuck at the same pace, feeling small aches creeping in, or just not seeing the results you want — it might be time to change your approach.
More running isn’t always the answer. The key to breaking through plateaus and staying injury-free often comes down to smart strength training and prehab work.
🏋️♂️ Why Runners Need Strength & Prehab
Strength training builds power, stability, and endurance so you can hold form even late in long runs.
Prehab (preventative rehab) focuses on small corrective movements that protect joints and muscles from overuse injuries — before they ever happen.
When I train runners through in-home personal training or online coaching with Green Wave Fitness, I focus on:
✅ Strength where runners need it most — hips, core, and posterior chain
✅ Mobility and balance to reduce strain on knees and ankles
✅ Accountability, structure, and ongoing support to keep you consistent
🔁 Simple Prehab Exercises Every Runner Should Do
1. Single-Leg Glute Bridge – Builds glute strength and hip stability
2. Monster Walks (with band) – Strengthens hip abductors to prevent knee collapse
3. Calf Raises (Straight & Bent Knee) – Improves push-off and reduces calf strain
4. Step-Ups (with control) – Mimics running mechanics while building power
5. Single-Leg Romanian Deadlift – Improves balance and hamstring strength
6. Clamshells – Strengthens glute medius for better pelvic control
7. Dead Bug – Builds core stability for efficient posture
8. Side Plank with Hip Drop – Strengthens lateral core and hips
9. Bird Dog – Improves coordination and trunk control
10. Hip Flexor Stretch – Enhances stride length
11. Ankle Mobility Rockers – Improves running mechanics
12. Foam Rolling – Keeps muscles loose and aids recovery
Just 10–15 minutes, three to four times a week, can help you stay strong, balanced, and resilient through every mile.
Whether you’re training for a marathon or just want to run without pain, I can help you break through your plateau with a personalized approach — right at home or online.
📍 Serving Ottawa runners in Kanata, Stittsville, Nepean, Westboro, Hintonburg, The Glebe, and Downtown.
💪 Green Wave Fitness — In-Home & Online Personal Training
📞 Call or text 613-298-1482
🌐 www.greenwavefitness.ca