{"id":401024,"date":"2026-01-10T18:46:15","date_gmt":"2026-01-10T18:46:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/ca\/401024\/"},"modified":"2026-01-10T18:46:15","modified_gmt":"2026-01-10T18:46:15","slug":"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","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ca\/401024\/","title":{"rendered":"An expert running coach says most beginners forget to build strength before lacing up\u2014add this seven-minute routine into your plan to avoid making the same mistake"},"content":{"rendered":"

None to Run<\/a> (N2R) founder Nick Kennedy likens building a body fit for running like building a car fit for the road.<\/p>\n

Cardio, he tells Fit&Well, is the engine; the muscles, ligaments and tendons are the chassis.<\/p>\n

<\/p>\n

\u201c[When you start running] cardio tends to develop quickly\u2014that\u2019s your engine,\u201d he says. \u201cConnective tissues take a lot longer to develop.\u201d<\/p>\n

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Most beginner running plans forgo strength workouts. This, according to the RRCA-certified running coach, is a big mistake.<\/p>\n

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\u2019s knee and IT band syndrome.<\/p>\n

\u201cYou\u2019ve got to take time to develop the rest of your running system. That means getting stronger,\u201d he continues.<\/p>\n

\u201cAdding a strength and mobility component [into your plan] will really help build durability and give you a better chance of success.\u201d<\/p>\n

Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox.<\/p>\n

N2R has a number of routines on its YouTube channel<\/a>, and Kennedy talked me through one of its most popular sessions and a smart option for new runners.<\/p>\n

How to do the workout<\/p>\n

7-Minute Workout for Runners – YouTube
\n\"7-Minute<\/p>\n

Watch On <\/a>
\n1. 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)<\/p>\n

\u201cThis workout builds general strength for runners,\u201d says Kennedy.<\/p>\n

\u201cIt hits the quads<\/a>, hamstrings<\/a>, glutes<\/a>, core<\/a> and abductors<\/a>, which are important to help negate IT band syndrome for new runners.\u201d<\/p>\n

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It\u2019s intentionally gentle.<\/p>\n

\u201cWe 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.\u201d<\/p>\n

Kennedy recommends performing this workout on a day off between running or at the end of a run, rather than before.<\/p>\n

\u201cThe idea there is that your focus is running, so let\u2019s not get you tired and fatigued before you go on a run. We want the run to be the focus,\u201d he says.<\/p>\n

\u201c[When new to running] your focus should be all about building up endurance and a love for running very gradually.\u201d<\/p>\n

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.<\/p>\n

Don\u2019t rush the reps, take your time and focus on the muscles that the exercise targets.<\/p>\n

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.<\/p>\n

About our expert\"profileAbout our expertMark Kennedy <\/p>\n

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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<\/a> 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.<\/p>\n