New to running? These four expert-approved exercises will keep your knees strong and healthy

If you’re new to running, you’ll soon hear the number one rule: strength training isn’t optional. While it’s tempting to just lace up and hit the road, a solid strength routine alongside your run training is essential for keeping you moving well and avoiding frustrating injuries.

These exercises don’t have to be complicated. A few simple, targeted exercises can make all the difference. In fact, these four strength exercises from physical therapist couple Cate & Davis are exactly what you need to start building a strong foundation.

All you need is a dumbbell (adjustable dumbbells work well for progressive overload purposes) and a step.

How to do four strength exercises for runners

There are four exercises in the routine, which are:

• Goblet squat 4x8
• Forward heel tap 3x12
• Dumbbell drag 4x20 steps
• Wall sit 3x30 secs

The focus here is on quad and calf muscles, which are especially important for new runners. Cate and Davis explain these exercises are designed to strengthen and protect these muscles.

"Quad weakness is associated with many knee injuries," they explain. "Quad strengthening may be helpful with decreasing risk of running related injuries and improving running economy."

Benefits of strength training for runners

Strength training is a game changer for runners who want to get faster, build endurance and run injury-free. Exercises like these also increase your muscle strength, which boosts your power.

By correcting muscle imbalances and building stronger joints, you’ll be less prone to overuse injuries and you’ll find running easier and more enjoyable.