I’ve got 15 years under my belt as a certified personal trainer and I’ve tried every workout from Pilates to powerlifting. Even though I enjoy most kinds of exercise, running will always be my favorite way to break a sweat.
But running is a demanding sport. Your hips, glutes, legs and core need to be strong and conditioned. If they’re not up for the job, there’s a serious risk of injury.
If you’re the type who hits the treadmill in the gym occasionally, but wants to start running more, try the following four exercises. They’re all part of my non-negotiable running warm-up, and have kept me relatively pain-free throughout the years.
Before starting any new activity, check in with your medical team for clearance. If you’ve never run before, start slow and with short distances. Alternating between walking and running is also a smart strategy. A certified personal trainer or running coach can help you with a beginning-level running plan.
How to do the exercises
You’ll need a looped resistance band, a 5-20lb dumbbell, and a yoga mat for these exercises. Here are three suggestions if you want to add them to your home set-up.
Aim to complete 12-15 reps of the banded clamshells, banded glute bridges and goblet squats, and aim to hold the side planks for 15-30 seconds.
Beginners should perform the goblet squats with a 5lb weight at first. As you get stronger, hold a 10lb dumbbell and eventually work your way up to a 20lb dumbbell.
It’s also worth learning how to engage your core before attempting these exercises.
If you’re new to running, start with one set of all exercises and slowly increase to three sets as your strength improves.
The exercises are:
1. Banded clamshell
Sets: 1-3 Reps: 12-15
How to do it:
- Place a small looped resistance band slightly above your knees.
- Lie on your right side with your knees bent.
- Engage your core muscles.
- Keeping feet together, lift your left knee.
- Lower your left knee to the starting position with control.
- Do all your reps on one side, then switch sides.
Trainer tips: Keep your hips stacked one on top of each other—as you lift your knee, don’t allow the top hip to shift backward. If you’re only able to achieve a limited range of motion when you lift your knee, remove the band and try the exercise with no additional resistance.
2. Banded glute bridge
Sets: 1-3 Reps: 12-15
How to do it:
- Place a small looped resistance band slightly above your knees.
- Lie on your back with your knees bent and feet flat on the floor.
- Engage your core muscles.
- Press your knees into the band, keeping it taut throughout each repetition.
- Squeeze your glutes and lift your hips until your body forms a straight line from your shoulders to your knees.
- Slowly lower your hips to the floor.
Trainer tips: Don’t allow your lower back to arch as you lift the hips. If you’re unable to complete 12 reps with good form, remove the band and try the exercise with no additional resistance.
3. Goblet squat
Sets: 1-3 Reps: 12-15
How to do it:
- Hold a dumbbell in both hands in front of your chest.
- Stand with your feet hip-width apart.
- Engage your core muscles.
- Bend your hips and knees to lower, pushing your hips back as if you were sitting in a chair.
- Keep your chest facing forward.
- Pause when your hips are in line with your knees, or as close to that point as your mobility allows.
- Push through your heels to stand back up.
Trainer tips: Move your hips before bending your knees. Keep your feet flat, and don’t allow your center of gravity to shift towards your toes. Use a chair behind you if needed. If you’re unable to complete 12 reps with good form, try the exercise without holding a weight.
4. Side plank
Sets: 1-3 Time: 15-30sec
How to do it:
- Lie on your right side.
- Place your right elbow underneath your right shoulder and extend your legs.
- Engage your core muscles.
- Lift your hips off the floor.
- Hold for time, then repeat on the other side.
Trainer tips: Maintain alignment from your head to your feet. Don’t allow your hips to shift back or forward, and don’t allow them to drop towards the mat. If you’re unable to hold the position for 15 seconds, perform the side plank from your knees instead of your feet.