If you’re starting a new running regime, it’s important to strengthen your calves, hamstrings, quadriceps and glutes.
These legs muscles work together to provide the power, stability and speed you need for sprints and steady jogs. Strengthening them will not only make your runs more efficient, it will also lower risk of injury.
We spoke to Luke Zocchi, head trainer on the Centr fitness app, to get his tips on leg exercises for new runners. Here are the four moves he recommends for building strength in your lower body.
Zocchi is a certified personal trainer and the head trainer for the fitness app Centr. He is the personal trainer of the actor Chris Hemsworth and has worked with a range of A-list clients. He is also the creator of fitness program Twenty40 and the author of The A-List Diet and Fitness Plan.
Exercises for beginner runners
1. Calf raises
(Image credit: Getty Images)
Reps: 12 Sets: 3 Rest: 60 seconds between sets
Stand on a low object, like a curb or low bench, and lift your bodyweight up onto the balls of your foot. Squeeze your calf muscle at the top of the movement and hold for a second before lowering slowly to the ground
Muscles worked
Found at the back of your lower leg, the calf muscles help to push you off the ground and propel you forward during a run. Doing calf raises is a simple-but-effective way to build these muscles to support speed and strength.
2. Romanian deadlift
Image 1 of 2
Reps: 10 Sets: 3 Rest: 60-90 seconds between sets
Stand up straight holding a dumbbell, kettlebell or barbell in front of your thighs. Keeping the weight close to your body, hinge at the hips and lower the weight towards the floor. Once the weight is below your knees, push through the heels to come back up, sending your hips forward.
Muscles worked
This move will strengthen your glutes (also known as your buttocks) and your hamstrings, which…
Read the full article here
