If you’re new to running (welcome!), now’s a great time to start including some running specific exercises into your weekly fitness routine. Why? Well, ASICS physiotherpaist and sub three-hour marathoner Pat McNamara says knee injuries are among the most common ‘niggles’ that affect new runners.
“Our knees, like all joints in our bodies, are living, adaptable and robust joints that have the ability to adapt to the stress we place on them,” he explains, “but running is a skill, and we need to be strong to be able to run injury-free.”
So, to find out the best way to strengthen our bodies, we asked Pat for the top exercises that every newbie runner should master, and he came up with calf raises, squats and glute bridges. However, before you start any new exercise routine, Pat says it’s best to speak to a health and fitness pro to check if it's right for you – especially if you’re injured.
1. Calf raises
Why: “Your calves do the most work of any muscle when you run. Get them strong!,” says Pat.
How: Stand with your feet shoulder-width apart, toes pointed straight ahead. Next, lift only your heels off the floor to flex your calf muscles. Pause, then slowly return heels to floor. And repeat.
Want to up the ante? Add a dumbbell in each hand to make your calves work harder.
2. Squats
Why: “This is a simple exercise that hits a lot of the major muscle groups involved in running,” says Pat.
How: Stand with your feet shoulder-width apart. Bend your knees, pressing your hips back. Stop once your hip joint is slightly lower than the knees. Press your heels into the floor to return to the initial position.Want to up the ante? Hold the squat at the bottom of the stretch for a few moments or add hand weights.
3. Glute bridges
Why: “A hip-hinge movement will protect your hamstrings and will be the number one thing to help you run faster,” Pat says.
How: Lie on your back with your knees about shoulder-width apart. Keep your feet flat on the ground and your knees bent, then slowly raise your hips, engaging your glutes, and squeezing your abs. Keep your back as straight as you can as you lift your hips as high as possible.
Want to up the ante? Place a weight across your pelvis so all your muscles have to work harder.
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