Female Runner's Injury Prevention Strength Plan

	Week 1-2 2day/week	Week 3-4 2day/week	Week 5-6 2day/wk	Week 6-8 2day/week	Week 8-10 2day/week
Exercise	Reps	Reps	Reps	Reps	Reps
Walking lunge	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) ____lb
Front plank	15sec	25sec	25sec	35sec	35sec
Pelvic drop	15 (  )	20 (  )	20 (  )	25 (  )	25 (  )
Clam Shells	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) color band: ______
Side-lying hip abduction	15 (  )	20 (  )	20 (  )	25 (  )	25(  ) color band: ______
Chair squat	15 (  )	20 (  )	20 (  )	25 (  )	25 (  ) Bosu: yes/no
	2 sets (   )	2 sets (   )	3 sets (   )	3 sets (   )	3 sets (   )

Once I started doing strength routines my running improved drastically: both my speed and my avoidance of injury.

-As a runner we all must accept the fact that we are going to get injured.

-As women we are cursed from day 1: the Q-angle....

-A Q-angle greater than 20 degrees plays a role in injury risk as well (Prentice, 2009).  The Q-angle is the angle between the line drawn from the center of the kneecap to the anterior superior iliac spine on the pelvis and the line drawn from the center of the kneecap to the tibial tuberosity.  The Q-angle develops as a female matures, and the greater the angle the higher at risk for injury a female is.  Precautions to prevent some of the common injuries in females can be taken.  The top areas for injury in young females are seen in the knee and hip. 

-This program is designed to strengthen hip external rotators and hip abductors to prevent It-band and knee injuries.

Start at 2 Sets: 2 times/week.

After 2 weeks increase reps by 5-6, after 4 weeks add a 3^rd set.

1. Walking lunge: 15 each leg.

Progression: Hold a medicine ball.

2. Front plank: 15seconds.

Progression: Lift one leg off the ground at a time for balance.

3. Chair squat: 15 repetitions.

Progression: Squat on a bosu ball.

4. Side lying hip abduction: 15 each side.

Progression: Wrap a resistance band around feet.

5. Single leg v-up: 15 repetitions each side.

Progression: Hold a medicine ball.

5. Clam shells: 15 repetitions each side.

Progression: Wrap a resistance band just above knees.

6. Pelvic Drop: 15 repetitions each side.

Progression: Add an ankle weight to the foot that is dropping.