Strengthen your knees for running beginners: Learn four recommended exercises from the pros
Strengthening the quad and calf muscles is crucial for new runners, as it can improve running economy, maintain good running form, and reduce the risk of injuries. Cate and Davis, physical therapists known as "thatdptcouple," have designed a simple yet effective strength training routine for runners that focuses on boosting power, building endurance, and improving tissue resilience.
The routine consists of four exercises, each with specific benefits for runners:
- Goblet Squat
Hold a dumbbell or kettlebell close to your chest with both hands (like holding a goblet). Stand with feet shoulder-width apart. Lower your body by bending your knees and hips as if sitting back into a chair. Keep your chest lifted and back straight. Lower until your thighs are parallel to the floor or slightly below, then press through your heels to stand back up. Perform 3-4 sets of 8-12 reps.
- Forward Heel Tap
Stand tall with feet hip-width apart. Lift one leg and tap the heel forward on the ground, keeping the rest of the foot off the floor. Return to standing and repeat with the other leg. This targets foot and ankle stability important for running. Perform 3-4 sets of 8-12 reps each side.
- Dumbbell Drag
Place a dumbbell on the floor beside one foot. Step to the side and drag the dumbbell across by sliding it underneath the foot as you move laterally, engaging your hips and legs. Keep your torso stable and squat slightly. Repeat in the opposite direction. This works lateral hip strength. Perform 3-4 sets of 8-12 reps each side.
- Wall Sit
Stand with your back against a wall and slide down until your knees form a 90-degree angle, as if sitting in an invisible chair. Keep your back flat against the wall, feet hip-width apart and flat on the floor. Hold this position for 20 to 60 seconds to build endurance in your quadriceps and glutes.
Cate and Davis typically recommend doing these exercises 2-3 times per week, with about 4 sets of 8 reps for each movement where applicable. When combined with run training, this routine can significantly improve a runner's performance, helping them run injury-free and make running easier and more enjoyable.
Correcting muscle imbalances and building stronger joints through strength training can also help reduce the risk of overuse injuries. Strengthening the quad muscles, in particular, may help decrease the risk of running-related injuries.
To perform these exercises, you will need a dumbbell and a step. Adjustable dumbbells are beneficial for progressive overload. The second exercise, the Forward heel tap, is performed 3 times with 12 repetitions each, while the third exercise, the Dumbbell drag, is performed 4 times with 20 steps each. The fourth exercise, the Wall sit, is performed 3 times with a 30-second hold each time.
By incorporating this strength training routine into your training schedule, you can boost your running economy, build endurance, and reduce the risk of injuries, ultimately helping you run faster and further with ease.
These workouts, specifically the Goblet Squat and Wall Sit, focus on building endurance in quadriceps and glutes, which can enhance running economy and improve running form. The science behind this strength training routine for health-and-wellness and fitness-and-exercise enthusiasts emphasizes reduced injury risk and improved performance.
