With the December break ahead, why not use the time to kick-start your running with these easy exercises? If you haven’t laced up your running shoes in years, but feel the itch to hit the pavement again, it’s essential to adopt exercises to build a solid foundation before diving back in. Running demands strength, stability, and endurance, particularly in your lower body and core. Here are five crucial exercises to help you regain the necessary strength and stability, ensuring a smooth and injury-free transition back to running.
What to expect reading this article
In this article, Jason Dunning – who has a Master of Science in Medicine (M.Sc. Med) specializing in Exercise Physiology – will explain which exercises you must do if you want to take up running. Whether you’re a beginner or you were running once upon a time. You will enjoy this quick and easy read. Jason shares practical steps to motivate you to get your running shoes on and reclaim your health and longevity this festive break.
5 Essential Exercises to Kickstart Your Running
1. Split Squats: Bulgarian or Regular
Split squats, whether Bulgarian or regular, are key to building lower body strength and balance. This unilateral exercise mimics the single-leg action of running, strengthening your quads, hamstrings, and glutes. Bulgarian split squats, with the back foot elevated, add intensity, while regular split squats or lunges are great for beginners. To step up the challenge, try jump lunges for added benefits.
2. Squats: Barbell or Bodyweight Jump Squats
Squats are essential for building power in your quads, hamstrings, glutes, and core. Barbell squats, with added weight, are ideal for developing the strength needed for running. If you’re not ready for weights, bodyweight squats or jump squats are excellent alternatives. Jump squats, in particular, help build explosive power, which can translate to faster running speeds.
3. Single-Leg Romanian Deadlifts (RDL) Exercises
Single-leg Romanian deadlifts are crucial for strengthening your hamstrings and improving balance. This exercise targets the glutes and lower back, essential areas for stabilizing your pelvis while running. Training one leg at a time helps correct muscle imbalances and enhances running efficiency, reducing injury risk.
4. Step-Ups
Step-ups are a simple yet effective exercise for building leg strength and coordination. They mimic the upward motion of running, preparing your legs for the repetitive action. Start with bodyweight step-ups on a bench or platform, and progress to holding dumbbells as you build strength.
5. Planks or Bird Dogs
A strong core is vital for maintaining proper running form and preventing injury. Planks engage your entire core, while bird dog is perfect for beginners, building core strength while improving balance. Both exercises will help you stabilize your pelvis, reducing the risk of lower back pain.
By incorporating these exercises into your routine, you’ll develop the strength and stability needed to start running again confidently. Remember, consistency is key—take it one step at a time, and soon you’ll be back on track, running stronger than ever.
About the author
Jason Dunning is the Head of Research and Development at Nutritional Performance Labs(NPL) with a Master of Science in Medicine (M.Sc. Med) specializing in Exercise Physiology.
With extensive expertise in the science of human performance and a passion for advancing fitness and health, Jason is dedicated to developing cutting-edge solutions that enhance athletic performance and overall well-being.
NPL is pioneering a new era in Sports and Lifestyle Nutrition products.
