Injury Avoidance

I feel spectacularly under-qualified to talk about this subject. I have never been injured. (Yes, I’m touching wood as I write this.) Nor have I ever really done much to prevent injury, apart from making sure that I increase my mileage gradually.

But today the gym was really quiet so I thought I would take the opportunity to do some of my floor work, after a successful HIIT session on the treadmill (sprint four minutes, walk four minutes, then repeat). Normally, I am too self-conscious when it comes to this stuff – I’m not quite sure why!

I started by doing squats on the balancing plate (pictured above). This was recommended to me by a physiotherapist years ago. It helps to strengthen the knees as they have to work harder to stabilise you than they would on a normal squat. My right knee has always been especially weak and I have to take care of them both.


I also did a simple exercise in-between which basically just involves getting up on tip-toes several times. (You’d be amazed how much it starts to feel like a real exercise by the twelfth time.)

Moving on, I actually did some foam rolling. The gym has quite a soft foam roller so I was able to do the one-leg-over-the-other approach, which normally hurts too much.

I topped it off with some classic hamstring stretches and everyone’s favourite from PE back in the day- touching your toes.

It’s not a perfect routine, but it’s a step in the right direction.

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I love running, but don't always train in the way that I should. I started my blog in between my first successful completion of a marathon (although I wrote the first post a few days prior to that) and my first ultra marathon, which was the first half of the 100k "Race to the Stones". Maybe part of my reason was to publicly call myself out on my own stated goals. I chose the name "half arsed runner" because I wanted to show that my motivation levels are far from perfect, and that it's OK to be human.

3 thoughts on “Injury Avoidance”

  1. I got given one as a gift years ago and I enjoy throwing it into the routine on occasion to mix it up. Especially since doing simple movements on it is way more difficult!

    Liked by 1 person

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