1472. Running and little exercises for longevity

Here are some effective “little exercises” you can easily incorporate throughout your week to strengthen and maintain key running areas. Do them as their own workout, before or after a run, in the shower – any time you can fit it in.

**Feet/Ankles**

– Toe yoga: spread toes, lift big toe only, then other toes only

– Towel scrunches: gather a towel with your toes (10-15 reps)

– pickup: lift small objects with toes

– Foot doming: press ball of foot down while lifting arch

– Ankle alphabets: trace the alphabet with your foo

**Shins/Calves**

– Seated toe raises: sit with feet flat, raise toes while keeping heels down

– Standing calf raises: on flat ground and off a step (both double and single-leg)

– Eccentric heel drops: rise up on toes, then lower slowly (3-5 second descent)

– Tibialis raises: sit with feet flat, rock to outside edge of feet while raising inside edge

**Knees**

– Wall sits: 30-60 seconds

– Mini squats: partial range squats with focus on form

– Step downs: slowly lower from a step with control

– Stationary bike with no resistance for blood flow

**Hip Abductors/Glutes**

– Clamshells: side-lying leg openings (with or without band)

– Fire hydrants: on hands and knees, lift leg to side

– Side-lying leg lifts: small range, controlled movement

– Glute bridges: double and single leg variations

– Monster walks: side steps with mini-band around ankles or knees

**Hip Flexors/Mobility**

– hip flexor lift

– Standing hip flexor stretch with posterior pelvic tilt

– Kneeling hip flexor stretch with arm reach

– World’s greatest stretch: lunge with rotation and reach

– 90/90 hip transitions: moving between internal and external rotation

The key with these “little exercises” is consistency rather than intensity. Try to:

– Do 2-3 foot/ankle exercises daily (while brushing teeth or at your desk)

– Add calf/shin work 3-4 times weekly (post-run is ideal)

– Incorporate hip/glute work before runs as part of your warm-up

– Keep sets short (8-12 reps) but perform them frequently

These exercises take minimal time but can dramatically improve your resilience to injury and enhance running efficiency when done consistently.