A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City.
As a new runner, it’s important to establish a solid strength routine to support your running habit. By adding strength training days to your calendar, you can safely build up miles, while lowering your risk of injury. In order to be successful, it’s smart to start with exercises for beginners—like the ones below—that help you nail form first by using bodyweight only.
Land in a lunge with your opposite leg forward.3. Glute BridgeLie faceup on a mat with knees bent, arms at sides, palms down. Draw belly button in toward spine, and press into heels to lift hips up off mat. Engage core, glutes, and hamstrings to keep hips level; don’t let one side dip.Hold for 3 to 5 seconds. Lower hips back down to floor. Repeat. Do 3 sets of 10 reps.Make it harder: Try a single-leg bridge.
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