Avoid Atrophy!Movement breaks and stretching
Movement alongside running — article adaptation
1 round · about 7 min each
Inspired by NYT reporting: https://www.nytimes.com/2026/01/26/well/move/mobility-flexibility-workouts.html . Roundup running-support idea; our general strength selection, not injury prevention or a running prescription. Our selections, targets and timing are draft adaptations, not a reproduction, treatment plan, reviewed dose or publisher endorsement.
Round 1: Equipment: Sturdy chair. Equipment: Mat or carpeted floor.
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Get reminders for this routineThe rounds
Adapted movement practice
Rest as needed; time is an estimate. Use stable supports and manageable weights. Stop for pain, dizziness or unusual breathlessness.
- Leg swings6 each side
Equipment: Sturdy chair.
How to do it
Hold a chair or wall. Swing one leg forward and back in a relaxed arc, gradually going a little higher. Switch legs.
Find a video - Calf raise10
Equipment: Sturdy chair.
How to do it
Hold a chair or counter. Rise up onto the balls of both feet, pause, and lower slowly.
Find a video - Glute bridge8
Equipment: Mat or carpeted floor.
How to do it
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body is straight from knees to shoulders. Lower slowly.
Find a video - Supported split squat6 each side
Equipment: Sturdy chair.
How to do it
Stand beside a chair with one hand on it, one foot forward and one back. Lower straight down a few inches and stand back up.
Find a video - Standing side leg raise8 each side
Equipment: Sturdy chair.
How to do it
Hold a chair. Keeping your toes forward, lift one leg out to the side a few inches and lower it slowly.
Find a video
Stop if anything causes sharp pain, dizziness, or chest discomfort. If you have a health condition, an injury, or have not exercised in a long time, check with your doctor first.