Do you want to start running? In today's video I'm going to show you a strengthening workout that will get you ready to start running, LET'S GO! Well, this one will be the first exercise that will work a little bit of balance or proprioception which is a more difficult word and will also work the gluteus medius which is the musculature here on the hip side .

So I'm just here on one base, I'm going to throw my other leg back here while with the arm against the side opposite the leg here I will try to touch it down here. So the second exercise I'm going to come here to the floor, I'm going to lie here on my side, I've already put an ankle weight down here, stabilized my hips and I'm going to lift my leg here upwards, it's called hip abduction of with the shin pad. keep my abdomen firm and do 10 to 15 repetitions.

Well, now this third exercise is also lying down, continuing with the ankle weights stretch one of the legs down here and then on this one I'm going to work both the part here from the front of the hip as well as my gluteus from the leg here from the other side. So I'm going to raise my leg up to align with my thigh, support my hips and lift the pelvis, I came back and returned down here. Raise the hips, upwards, returns below and downwards.

Well, the next exercise now, I'm going to do the lunge, I got two little pieces here. Oops, I positioned myself here, go down and up. Always try to keep your feet, knee and hips aligned and your feet will not be aligned here on this same line, they will remain parallel but hip width; Well, the next exercise for the abdominals, I'm going to raise my legs here and come back releasing the air whenever my leg is raised.

If you have it easy, you can do it with your knees extended. Release the air and come back. Well, the next exercise I'm going to work on the oblique muscles.

Running is basically a one-sided movement, so we never have both feet on the ground. That's why it's important to work one side at a time. So I took the pulley here, let my legs hip width apart and hands directly in front of the chest.

And then I will simply resist this rotation, this tendency to rotate here. Hold this position for about 30 seconds, throw the navel in there and then change the side. Well, this next exercise will work on the anterior tibialis which is this musculature here in front of the shin that pulls the foot here.

This is super important to avoid those problems that are better known as the "shin splint", which is a pain here right in the middle of the shin. So I stick my foot here in the support, I will support myself right here and I just bring my foot to me and return slowly. The next exercise will work the hamstrings, a little glute to support the position and add instability with the Swiss ball here.

So I left my hands on the side, I stepped on the ball, I lift my hips and then I'm going to extend the knees here forward, I bent and continue, let out the air. Well, now for the last exercise, I 'm going to work my calf here on the leg press. first I extend my knees, position my feet down here, I will play the heel ahead and then I go up fast.

I played in the front and it goes up fast. Well, so that was today's video. I hope that with this video you will be able to run much more safely.

If you liked this video, click here like it, it helps the channel a lot. And if you want to learn more in a super simple way , sign up too, thanks!