In the era of social distancing, it’s almost impossible to safely organize running events in which large groups of people are running side by side for extended periods of time. As a result, several races around the world have either been postponed, cancelled, or have been moved to a virtual platform. If you're struggling to find the motivation to train during this lockdown period, you are not alone.

However, our take is simple. Why dwell on something that we have no control over? The lockdown is an ideal opportunity to finally start working on that strength program that you swore you would start on, but never quite got around to. It will not only add some variety to your training but will likely take your performance to new heights. The best part? You will emerge out of the lockdown a faster, stronger and better athlete than before.

As a runner, it’s easy to get caught up in the ‘running’ side of things and forget about all the other aspects of training that your body needs, to improve. It is a known fact that strength training can benefit you immensely. For starters, stronger leg muscles mean more power while running, while also making you less prone to injury.

If you’re someone who has never done any sort of strength training before, there are several bodyweight workouts at home for beginners that you can explore. Bodyweight exercises are ideal if you’ve also wondered how to workout at home without equipment. You can progress to using free weights once you feel yourself getting stronger.

No equipment, no problem!

Strength training as a runner involves a lot of core work. With a stronger core, you'll be able to maintain stability while running, minimize side-to-side movement and be able to hold your form better at the end of a race when fatigue kicks in. 

Here are four easy and effective bodyweight and core building exercises you can start doing now. These can also be substituted as exercises for beginners to lose weight at home.

1. Glute Bridges
   An effective way to strengthen the hips and butt. Lie down flat on the ground, squeeze your glute and abdominal muscles then lift your hips off the ground until knees, hips and shoulders are in a straight line.
2. Single-Leg Deadlifts
   A hip-hinge movement that strengthens the back, core and legs. Begin standing with your feet hip-width apart. Lean forward with your hips, shifting your weight onto one leg while your other leg engages and starts to extend straight behind you
3. Air Squats
   You should feel this in your thighs and in your glutes. Keep your feet at shoulder-width apart and pointed straight ahead. When squatting, your hips will move down and back.
4. Forward Lunges
   Begin standing with your feet hip-width apart. Engage your core and take a big step forward with your leg. Start to shift your weight forward so heel hits the floor first. Lower your body until the thigh is parallel to the floor and shin is vertical. Press into right heel to drive back up to starting position.

Recovery is just as important!

Leg pain after exercise has been experienced by all of us. So, why do legs pain after exercise? Some experts believe muscle soreness after exercise may be due to microscopic tears in the muscle fibres, which develop during exercise.

Have you ever googled “home remedies for leg calf pain”? The search results will likely give you many suggestions such as RICE (Rest, Ice, Compression and Elevation), OTC medication, stretching and so on! We recommend SPRYNGs Active Compression Solution. It is a simple, easy to use and affordable device that uses pneumatic compression technology to help reduce muscle soreness, improve your performance and leave you feeling all-round great!