You’ll find this video/post is a leg focus with three suggestions for exercise for beginner runners. If you’re a beginner runner and you don’t know where to start with adding exercises to your routine to help you run, then you’re in the right place!

Watch the video or read more below:

Exercise for Beginner Runners

Exercise #1: Calf – knee straight and bent

Why Do This?

The calf muscles push you forwards, so if you want to increase your speed when you run, then this will help.

How to do This:

Hold a chair for support if needed. Stand with your toes on the step and heels off the edge. Raise and lower your heels. 

Two variations to always do with calf raises

  • Knee Straight

Leg Exercises for Beginner Runners: Calf knee straight

  • Knee Bent

Leg Exercises for Beginner Runners: Calf knee bent

Repeat: 3 x 10 times

Exercise #2: Clam

Why do This?

The clam works on the stabilising muscles at the side of the pelvis, which keeps that area steady when you’re up and running.

How to do This:

Lay on your side with your knees bent. Keep your feet together and raise your knee up towards the ceiling, before returning.

Repeat: 3 x 10 times on both sides.

Leg Exercises for Beginner Runners: Clam

Exercise #3: Glute Max Ladders

Why do This?

Glute max is the biggest glute, located at the back of the hips. This muscle helps push you forwards when you run and working it will help with your running speed.

How to do This:

Lay on your front and squeeze your buttocks together, holding for 5-seconds. Aim for muscle activation:

  • 100%
  • 75%
  • 50%
  • 25% – and then start working your way back up
  • 50%
  • 75%
  • 100%

It’s important to know you can isolate this muscle group. Once you can isolate the muscle then you can start to increase the challenge and add in different exercises that focus on this muscle group. 

Leg Exercises for Beginner Runners: Glute Max Ladders


Importance of the building blocks

  • Flexibility, range of movement, and balance are your foundations for exercise
  • The exercises above are starting to work on the strength/endurance of the muscles
  • Remember to add in some stretches and range of movement exercises to your routine, so you can keep yourself flexible

Sign up for Physio-Led Pilates Membership

Do you need to be held accountable for doing exercises, but don’t have time to go to a gym or exercise class? Join us from the comfort of your own home for regular Pilates sessions (online). Beginners welcome. Click here to sign up.

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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

© PhysioFit Health

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