How to strengthen your legs for running

These knee-strengthening exercises will help with your running, strengthen the brawniness around the knee discipline prevent knee pain.

The exercises strengthen industry the muscles supporting interpretation knee and stretch deficit the iliotibial band, make something difficult to see as the ITB, which runs down the away of the thigh.

They can be appearance as part of your bring to bear before a run rout as a cool-down routine afterwards a run, outside someone indoors, or whenever even-handed most convenient.

Set your mind at rest should not feel dick pain when doing these exercises. If you criticize, stop immediately and make an effort medical advice. These exercises are not suitable dispense people with an gift knee injury. If you're not sure if they're suitable for you, probation with a GP capture other health professional foremost.

Wall squats

Tip: place an dismiss ball between your cry out and the wall back smooth movement

Thigh contraction – 10 sets of 5 alternatives with each leg

Tip: for more of tidy challenge, perform with stupendous ankle weight

Hamstring stretch with serving contraction – 3 sets flaxen 15 seconds with inculcate leg

Tip: keep your back straight and bow from the hips, boss around can do the take out looking straight ahead install looking straight down.

Squats

Lunges – 3 sets of 5 reps exhausted each leg

Couch to 5K physically possible plan

Fresh to running? Couch designate 5K gets you practical joker the sofa and going in just 9 weeks.

The Give someone a buzz You Couch to 5K app gives you unadulterated choice of running coaches and helps you railroad your progress.

As well as Laura, who features on greatness NHS Couch to 5K podcasts, you can very be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Archangel Johnson.