Running and jogging are great ways to keep fit, but make sure you’re keeping the risk of knee injury and long-term joint problems to a minimum with these simple exercises and tips.
Lunges
Lunges are a great warm-up exercise for running and jogging. Start by standing with your hands on your hips and your legs a comfortable distance apart. Take a step forward and lower yourself forward, keeping your back straight, until both knees are at around 90 degrees. Repeat this around 9 to 10 times.
You can also reverse this and take one step backwards, lowering yourself until your knee is just touching the floor.
Squats
Stand with your feet shoulder-width apart and your arms by your side. Keep yourself as upright as you can as you bend your knees and squat down, pushing your bum out and keeping your weight firmly planted on your heels. Repeat 10 times.
Raise your arms to a horizontal position as you squat, or keep them held out in front of you.
Bridge
Lie on your back on a mat with your arms at your sides, palms down, and your knees bent with your feet flat on the floor. Lift your hips while tensing your stomach until your torso is in line with your thighs, and hold for a few seconds.
Repeat this 10 times. If you want to increase the difficulty, do the one-legged version, holding the other leg straight into the air.
Knee bends
Stand with your back to a wall, leaving a small gap, and plant your feet hip-width apart. Slowly bend your knees and start sliding your back down the wall in a shallow squat. Feel the tension in your thighs and bum as you slowly come back up.
Do this 10 times.
Leg raises
Sit on a chair with your feet flat on the floor and your back straight. Raise one leg at a time so it’s fully horizontal, then move your leg up and down without touching the floor. Keep the muscles tensed during the movement. Repeat with the other leg, doing 10 reps for both.
You could add an ankle weight to increase the resistance and the challenge.
Sources:
https://www.runnersworld.com/beginner/a20780292/the-six-best-exercises-for-new-runners/
https://www.coachmag.co.uk/running/5666/strength-training-for-runners-to-help-reduce-injuries
https://www.nhs.uk/live-well/exercise/knee-exercises-for-runners/