If you've been running long enough, you’ve probably had to deal with an injury at some point. It’s frustrating, inconvenient, and can throw off months of training. But what if you could reduce your risk of getting injured in the first place? That’s where prehab comes in. And if you do find yourself sidelined, rehab is the key to coming back stronger and smarter.
What Is Prehab, and Why Does It Matter?
Prehab, short for prehabilitation, is all about injury prevention. It’s the work you put in before an injury happens to strengthen your body, improve mobility, and address movement imbalances. Think of it as maintenance for your body. You wouldn’t drive your car for thousands of miles without an oil change, right? Your body works the same way.
For runners, prehab often includes:
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Strength training to build resilience in key muscles like the glutes, core, and lower legs
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Mobility work to keep joints moving efficiently
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Drills to improve running form and neuromuscular control
By incorporating these elements into your routine, you’re giving yourself a better shot at staying healthy and consistent with your training.
When You Need Rehab
Even with the best prehab routine, injuries can still happen. That’s when rehab comes into play. Rehabilitation is the structured recovery process that helps you heal while ensuring you don’t lose too much fitness or create compensations that could lead to future issues.
Rehab for runners often includes:
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Strength and mobility work targeted at the injured area and surrounding muscles
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Gradual return-to-run protocols to ease back into training safely
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Form and gait assessments to correct movement patterns that may have contributed to the injury
The biggest mistake runners make with rehab? Rushing through it. If you cut corners or come back too soon, you’re more likely to get re-injured. Smart rehab focuses on long-term health, not just getting back out the door as quickly as possible.
How to Make Prehab and Rehab Part of Your Routine
The good news is that both prehab and rehab don’t have to take up a huge chunk of your time. Even adding 10 to 15 minutes of focused mobility and strength work a few times a week can make a difference.
If you’re currently injury-free, prioritize prehab with a mix of strength, mobility, and stability work. If you’re coming back from an injury, follow a structured rehab plan and listen to your body. In both cases, consistency is what will keep you running strong.
Running is about more than just logging miles. The work you do outside of your runs matters just as much. Whether you're staying ahead of injuries with prehab or recovering wisely with rehab, investing in your body now will pay off in the long run.