An expert running coach says most beginners forget to build strength before lacing up—add this seven-minute routine into your plan to avoid making the same mistake
Build your chassis to support your engine
None to Run (N2R) founder Nick Kennedy likens building a body fit for running like building a car fit for the road.
Cardio, he tells Fit&Well, is the engine; the muscles, ligaments and tendons are the chassis.
“[When you start running] cardio tends to develop quickly—that’s your engine,” he says. “Connective tissues take a lot longer to develop.”
Most beginner running plans forgo strength workouts. This, according to the RRCA-certified running coach, is a big mistake.
As a result, new runners who don't take time to build strength and mobility are at a greater risk of common injuries like shin splints, runner’s knee and IT band syndrome.
“You’ve got to take time to develop the rest of your running system. That means getting stronger,” he continues.
“Adding a strength and mobility component [into your plan] will really help build durability and give you a better chance of success.”
N2R has a number of routines on its YouTube channel, and Kennedy talked me through one of its most popular sessions and a smart option for new runners.
How to do the workout
- 1. Bodyweight squat (Time: 45sec Rest: 15sec)
- 2A. Reverse lunge right (Time: 23sec Rest: 5sec)
- 2B. Reverse lunge left (Time: 23sec Rest: 15sec)
- 3A. Side leg raise right (Time: 23sec Rest: 5sec)
- 3B. Side leg raise left (Time: 23sec Rest: 15sec)
- 4. Plank (Time: 45sec Rest: 15sec)
- 5A. Side plank right (Time: 23sec Rest: 5sec)
- 5B. Side plank left (Time: 23sec Rest: 15sec)
- 6. Glute bridge hold (Time: 45sec Rest: 15sec)
- 7. Bird dog (Time: 45sec Rest: 15sec)
“This workout builds general strength for runners,” says Kennedy.
“It hits the quads, hamstrings, glutes, core and abductors, which are important to help negate IT band syndrome for new runners.”
It’s intentionally gentle.
“We get a lot of people who have not done much, so they need a gentle intro to some of these movements, to help develop some basic strength.”
Kennedy recommends performing this workout on a day off between running or at the end of a run, rather than before.
“The idea there is that your focus is running, so let’s not get you tired and fatigued before you go on a run. We want the run to be the focus,” he says.
“[When new to running] your focus should be all about building up endurance and a love for running very gradually.”
To complete this workout, perform each exercise in order, noting the reduced working and rest time for exercises that work one side of your body at a time.
Don’t rush the reps, take your time and focus on the muscles that the exercise targets.
One round is all you need to do at first. As your fitness improves, and if time allows, you can repeat this circuit two or three times.
Mark Kennedy is the founder of None to Run, a beginner-focused running community and app that helps people build confidence through simple, time-based walk-run plans. An RRCA-certified running coach and proud Canadian, Mark is also a husband and dad to two active boys, and is passionate about making running welcoming and achievable for everyone.
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