Before the first match, do not train just by running.
5 New Running Exercises for Beginners to Enhance Your Run

Many runners start with the simple question, "How many kilometers must I run?" But on the actual day, what truly enables your body to keep moving is not just the distance you've trained, but the readiness of your legs, hips, midsection, calves, ankles, and feet to work together in every stride.

Because running is not just about "heart" and "shoes," but also about the body absorbing thousands of impacts over time. The presence of... Running Supplemental Exercise Being part of the routine helps new runners prepare comprehensively rather than intensifying their training, but doing so intelligently.

This article features five essential foundational moves that can be performed without excessive equipment, ideal for first-time runners preparing for races such as 5K, 10K, or half-marathons. It ensures the race day is not a time of forced effort but rather a day when your body is fully prepared.

This article is based on: Research on strength training and running economy, guidance from the American College of Sports Medicine on muscle training, and ACSM recommendations on running habits that emphasize strengthening the kinetic chain, foot strengthening, and mobility for runners.

Why should the first field not practice only running?

Running is a repetitive movement of thousands of steps in a single session, even though it may appear to rely solely on the legs. In reality, every step involves the coordinated work of the hips, thighs, calves, ankles, feet, and core. If any part becomes weak or poorly controlled, the running form may begin to swing at longer distances or when the body begins to fatigue.

A review of research on middle- and long-distance runners indicates that certain forms of strength training, such as high-load strength training, plyometric training, and combinations of multiple strength training modalities, may help develop running economy or energy efficiency during running—key factors for long-distance running.

Simple to remember: Running training helps us go further, but running exercises enhance our body's ability to "handle every step."

For new runners, the following five exercises are not designed to build large muscles or make you feel tiredier than before; instead, they help establish a stable foundation, improve your form, and prepare you for your first run with greater confidence.

Position 1: Squat — Effective foot strike, begin by lowering your knees properly.

Squat This foundational movement helps train the hip, glute, buttock, and core muscles, all of which are critical for running, as every time we put our foot down, the body must receive ground force and maintain stability of the knee, hips, and torso.

How to Do a Beginner's Squat

  1. Wide heel separation of approximately shoulder height, slightly extended forefoot.
  2. Slowly push your hips back as if you are about to sit on a chair.
  3. Reduce to the minimum extent possible while allowing the knee to move in the same direction as the toe.
  4. Push the ground back to stand straight, not bounce too fast.
  5. Start at 2 sets per set, 8–12 times per set.

If you are still losing form after deep stretching, begin with a lighter approach or use a chair to assist, with the goal of controlling movement effectively rather than achieving maximum depth from day one.

Step 2: Reverse Lunge — Because running is about standing on each leg repeatedly.

Running is a sport that alternates between left and right legs at all times, so runners should incorporate a one-sided training routine into their regimen. Reverse Lunge This pose helps train hip, leg, balance, and knee control, often starting more easily than a walking lunge for beginners because it offers greater tempo control.

How to Do a Reverse Lunge

  1. Stand tall with wide feet approximately shoulder-width apart.
  2. Step one backward, then gradually lower your body.
  3. Keep your knee aligned with the toe end, never fall inward.
  4. Push your feet back up to stand straight.
  5. Do 8–10 times per side, 2 sets.

This shoe is ideal for runners as it helps train unilateral weight-bearing, similar to how one foot supports the ground while running. If your balance is not yet optimal, you can hold the wall or chair to maintain form.

Pose 3: Glute Bridge – Wake up your glutes to support your run without letting your legs work alone.

Many runners feel that using their legs too much is a mistake, yet they forget that the gluteus and hip muscles are crucial for propelling forward and stabilizing the hips. Glute Bridge This is an excellent choice for beginners because it is easy to wear, offers low impact, and clearly demonstrates hip movement.

How to Do a Glute Bridge

  1. Lie flat, bend knees, place feet flat on the ground at shoulder width.
  2. Gently lift your tummy and push up from the floor.
  3. Bounce the top of your foot in one second without arching excessively.
  4. Gradually reduce hip height with controlled precision.
  5. Make 2–3 sets, 10–15 times per set.

If done correctly, you will feel more pressure on the rear of your hips and lower back than the sole. If the sole feels overly active, reduce the drop and focus on hip tension instead of arching.

Post 4: Calf Raise — The Small Nock Behind Every Mile

Calf Raise Or the heel drop is a simple yet critical stance for runners, as the ankle, calf, and Achilles tendon play vital roles in generating force and propelling the foot off the ground with every stride throughout the entire run.

How to Do a Calf Raise

  1. Stand tall with wide feet at hip level, touch the wall or chair to help maintain balance.
  2. Gradually lift your heel until you feel the calf working.
  3. Stop briefly at the top and gradually lower the heel with controlled precision.
  4. Do not bounce up and down too quickly, as it will require more energy than muscle strength.
  5. Make 2 sets, 12–15 times per set.

For beginners, start with two straps. Once you master it, gradually transition to one strap or increase the number of straps as needed. If you experience Achilles tendonitis, shin splints, or any pain while walking, stop immediately and consult a professional.

Plank — Maintain your core while running for greater stability.

Running is not just about legs; it requires a core to maintain proper posture, keeping arms, hips, and body movements balanced, especially during the final stages of your run when fatigue sets in. Plank Therefore, it is a fundamental movement that effectively trains body stability.

How to Do a Plank

  1. Place the shoulder under the shoulder and extend the legs back.
  2. Gently lift your tummy and buttocks to create a straighter body line.
  3. No back arching, no excessive hip lift.
  4. Breath normally, don't hold your breath
  5. Start at 20–30 seconds, 2–3 rounds.

If the standard plank is too difficult, begin with the knee-chest plank on the floor. Once you maintain good core control, gradually increase the duration without forcing yourself to hold for too long, which may lead to lower back or shoulder strain.

Routine 15 Minutes: Build strength without causing fatigue so you can train harder.

If you're unsure where to start, try using this routine twice a week by selecting days that are not the most intense training days, such as after light runs or during cross-training sessions, to allow your body to recover.

Beginner Runner Strength Routine

  1. Warm up 3 minutes: Run fast, jog lightly, or take a quick dynamic warm-up.
  2. Squat: 2 sets x 8–12 times
  3. Reverse Lunge: 2 sets per pair, 8–10 times each side
  4. Glute Bridge: 2 sets x 10–15 times
  5. Calf Raise: 2 sets x 12–15 times
  6. Plank: 2 rounds x 20–30 seconds
  7. Cool down: Walk slowly and stretch for 2–3 minutes.

The key is to start small but consistently, without needing to work until exhausted, because the purpose of the running drill is to improve your running performance, not to make you unable to run again.

If you experience slight muscle soreness the following day, it is considered a common occurrence. However, if you suffer from pain, joint discomfort, tendon pain, or pain during walking, reduce your intensity, take a break, and consult a professional if symptoms do not improve.

How much training is needed before the race day?

If you have several weeks before your first race, you can gradually practice two additional running drills per week. However, if you enter the final week before the race, you should not introduce new movements or engage in more intense training, as this may lead to muscle fatigue on the actual day.

  • 4–6 weeks prior to the race: Start your light strength routine two days a week to gradually adapt your body.
  • 2 weeks before the race: Maintain consistency without adding quantity or escalating difficulty abruptly.
  • Last week before the race: Reduce weight, focus on light movement, mobility, and dynamic warm-ups to keep your body fresh for real-world performance.
  • One day before the race: Do not try new movements or engage in heavy leg workouts. Rest for a while. Prepare your shoes, socks, and running gear.

Good preparation is not about cramming everything into the final week; it is about gradually building your body's foundation during training, then allowing the match day to be when your body is at its most fresh.

VING Perspective: Ready to step and rest your feet.

Running exercises that enhance your workout prepare your body before the race, but after training or competition, your feet also require care just as much. This is especially true for new runners whose bodies are still adapting to increased impact and distance.

After running or strength training, your feet may feel tired, damp, or tight due to running shoes. Taking off your shoes, changing socks, and wearing breathable, comfortable shoes is a small but effective routine that helps your feet feel more relaxed.

VING Perspective

For VING, preparation before a race is not limited to the pair of shoes you wear on the field; it also includes the routine before, during, and after training, where running sandals or Recovery Sandals are part of your foot rest, helping runners feel light, comfortable, and ready for the next day.

Simply put, before the first race, we should prepare both our muscles and feet together, because a good run does not end at the finish line but also includes the body's feeling after completing the distance.

Summary: The first field does not require the most intense training; it simply needs to be prepared at its best.

Five additional exercise routines for running include Squat, Reverse Lunge, Glute Bridge, Calf Raise, and Plank. These foundational movements prepare the legs, hips, calves, arches, and core for enhanced running performance.

Newcomers to running don't need complex programs—just stick to simple routines, two days a week, paired with appropriate training, adequate rest, and avoid overloading too quickly. This helps build a solid foundation before your first race.

Because the first great field is not the one we force ourselves into, but the one we prepare perfectly for, run with confidence at the finish line, and still want to continue running on the next field.

Get ready, then let your feet rest just as they should.

Complete your running routine with VING's premium footwear and running gear, including running sandals, running socks, and equipment designed to keep you comfortable from the moment you set off until the finish line.

Choose items for runners from VING.

FAQ: Frequently Asked Questions About Running Supplemental Exercises

How often should beginners perform supplementary running workouts?

Start with two days per week, choosing non-training days and gradually increasing the number of sessions or intensity.

Should you perform a warm-up run before or after your main run?

If you want to activate your body before running, you can do it light. However, if you perform multiple sets of strength training, separate them into separate days or do them after your main run to avoid fatigue before the primary session.

Before the race, should I do strength training?

Do not exert yourself intensely for 1–2 days before the race, especially during movements that cause fatigue. Focus on light walking, dynamic warm-ups, and ensuring all equipment is properly prepared.

5. Can this move prevent an injury?

These moves help improve muscle strength and body control, but they should not be claimed to prevent injuries 100%. Running injuries involve multiple factors, including training load, rest, shoes, surface conditions, and individual body history.

If you have limited time, which pose should you choose first?

Start with Squat, Glute Bridge, Calf Raise, and Plank, as these exercises cover the legs, hips, calves, ankles, and core—foundational elements for new runners.

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