Essential Exercises for New Runners You Should Know

Table of Contents Show

As a beginner runner, establishing a solid strength-training routine is crucial for enhancing your performance and minimizing the risk of injury. This guide outlines essential exercises for new runners that focus on building the muscular endurance and stability necessary for sustained running, especially when you embrace an active outdoor lifestyle.

Squats: A key essential exercise for new runners

essential exercises for new runners_1

Squats are fundamental for building lower body strength, targeting the quadriceps, hamstrings, and glutes—muscles essential for outdoor activities like hiking and trail running. Essential exercises for new runners, like squats, provide a great foundation.

Stand with your feet shoulder-width apart and clasp your hands at your chest.
Push your hips back and bend your knees to lower your body until your thighs are parallel to the floor.
Keep your chest lifted and press through your feet to return to the starting position.
Aim for three sets of 10 repetitions.

To increase the challenge, you can hold a dumbbell or kettlebell close to your chest, or perform jump squats, which involve exploding upward and landing softly—a great way to prepare for those steep inclines on a trail.

Reverse lunges: An essential exercise for new runners’ balance

Reverse lunges_2

Reverse lunges help improve balance and strengthen the legs while engaging your core, making them ideal for runners and outdoor enthusiasts. Here’s how to do it:

Start standing with your feet hip-width apart and hands on your hips.
Step back with your right foot, bending both knees to 90 degrees. Ensure your left knee stays aligned over your ankle, and let your right knee hover just off the ground.
Press through your left foot to return to standing and alternate sides.
Perform 8-10 lunges per leg for three sets.

For added intensity, try jump lunges, where you switch legs in midair between lunges—perfect for simulating the quick changes in terrain you might encounter while running on trails.

Glute bridges: Strengthening glutes and hamstrings

essential exercises for new runners_3

Glute bridges are excellent for targeting the glutes and hamstrings, essential for running power and stability on uneven surfaces. Essential exercises for new runners should always incorporate glute bridges.

Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
Engage your core and press your heels into the ground to lift your hips toward the ceiling.
Hold for 3-5 seconds at the top, ensuring your body forms a straight line from your shoulders to your knees, then lower back down.

Complete three sets of 10 repetitions. To make it more challenging, try a single-leg bridge by lifting one leg off the ground while performing the bridge, which mimics the stability needed for navigating rocky trails.

Rolling side plank: An essential exercise for new runners’ core

essential exercises for new runners_4

The rolling side plank strengthens your core and improves stability—key attributes for maintaining balance during outdoor activities. Here’s how to do it:

Start in a forearm plank position, keeping your body in a straight line.
Shift your weight to your left arm and rotate your body to the right, extending your right arm upward.
Return to the forearm plank and repeat on the other side.

Aim for 10 repetitions on each side, working your way up to three sets. If you’re new to planks, start with a basic forearm plank to build your strength first, which is vital for maintaining posture during long runs.

Mountain climbers: Dynamic core and cardio exercise

essential exercises for new runners_5

Mountain climbers are a dynamic exercise that raises your heart rate while building core strength, making them perfect for an active lifestyle. Performing essential exercises for new runners like mountain climbers, is a great way to warm up before a run.

Begin in a high plank position, ensuring your wrists are directly under your shoulders.
Bring your right knee toward your chest, then return to the plank position. Alternate with your left knee.

Continue alternating for three sets of 10 repetitions. To increase the challenge, speed up your movements or add a resistance band around your feet, simulating the demands of quick footwork while navigating trails.

Superman: A balancing essential exercise for new runners

essential exercises for new runners_6

This exercise targets the back and glutes, helping to counterbalance the forward motion of running—especially important when carrying a backpack on hikes. Here’s how to perform the Superman:

Lie face down on a mat with your arms extended in front of you.
Lift your head, chest, and legs off the ground simultaneously, engaging your back and glutes.

Hold for 3 seconds before lowering back down.

Complete three sets of 10 repetitions. For a variation, lift the opposite arms and legs alternately to challenge your coordination, mimicking the movements needed for stability during outdoor adventures.

Looking for more ways to enhance your running performance? Download the ExoTrails app to track your progress, find new running routes, and connect with other runners.

Conclusion

Incorporating these bodyweight exercises into your routine twice a week can significantly enhance your running performance and help prevent injuries, all while supporting an active outdoor lifestyle. These essential exercises for new runners provide a solid foundation for achieving your running goals and staying energized for all your outdoor activities. Follow our official Facebook page now to receive more interesting information.