A 2019 study found that 48 per cent of first-time marathoners experienced a minor injury, with nearly 10 per cent experiencing a major injury. With the global pandemic continuing to shutter gyms and fitness centres in many parts of the country, a lot of new runners are hitting the streets, track and trails. If you’ve found yourself either running for the first time or dusting off some old shoes that haven’t been used in a while, adding a strength routine is a great way to avoid the common pitfalls that come from increasing mileage.
Jessica O’Connell is an Olympian in the 5,000m and coach with GRIT Athletic Coaching. O’Connell thinks that new runners especially can benefit from the quick routine below, and that doing it a few times a week will keep them moving well. She recommends that runners do two to three reps of these exercises.
Dead bug position 1
Dead bug position 2
Dead bug position 3
Hip raises position 1
Hip raises position 2
Lie on your back with your knees bent and engage the core and glutes to lift hips until they are in line with your shoulders and knees (try to lift with your glutes, not your hamstrings). Return to the floor and repeat. If this becomes too easy, try it single-legged by raising one foot a few inches off the ground.
This exercise is great for both balance and strength. Begin standing upright and lift one leg off the floor. Bend at your hips and lean forward so that your body is in a t-position with your torso leaning forward and leg extending backward. It’s fine if your standing leg bends just a little. Slowly return to a standing position and repeat.