Uploaded March 2026 | Updated September 2026, 1 day ago
Whether you're new to running or taking on your tenth marathon, the risk of injury is always looming. Luckily, last year Sarah visited Jenny from the Gym Group to discover the top five moves every runner needs in their routine. Practice these, get stronger, more efficient and reduce your risk of injury:
1) Squats (Box/Goblet/Back): Fundamental for runners, squats work every muscle in your leg, building the strong foundation and endurance you need. They also help with knee stability.
2) Lunges (Forward/Reverse/Walking): A total body workout that stabilises your knees and works your quads, hamstrings, and powerhouse glutes.
3) Calf Raises: Essential for strong calves and Achilles tendons, which absorb and release energy with every stride, making you a more powerful runner.
4) Single-Leg Deadlifts: Great for correcting muscle imbalances, strengthening glutes and hamstrings, and improving core and ankle stability, especially key for trail running.
5) Single-Leg Hip Thrusts: Critical for strengthening the glutes and engages the hamstrings and quads.
Consistency is key! Aim for 2–3 strength training sessions a week. Head over to our YouTube to see the whole video and try these five exercises in your next workout.
Whether you're new to running or taking on your tenth marathon, the risk of injury is always looming. Luckily, last year Sarah visited Jenny from the Gym Group to discover the top five moves every runner needs in their routine. Practice these, get stronger, more efficient and reduce your risk of injury:
1) Squats (Box/Goblet/Back): Fundamental for runners, squats work every muscle in your leg, building the strong foundation and endurance you need. They also help with knee stability.
2) Lunges (Forward/Reverse/Walking): A total body workout that stabilises your knees and works your quads, hamstrings, and powerhouse glutes.
3) Calf Raises: Essential for strong calves and Achilles tendons, which absorb and release energy with every stride, making you a more powerful runner.
4) Single-Leg Deadlifts: Great for correcting muscle imbalances, strengthening glutes and hamstrings, and improving core and ankle stability, especially key for trail running.
5) Single-Leg Hip Thrusts: Critical for strengthening the glutes and engages the hamstrings and quads.
Consistency is key! Aim for 2–3 strength training sessions a week. Head over to our YouTube to see the whole video and try these five exercises in your next workout.
