Keep the exercises simple

This routine focuses on movements to help with walking and running

by Molly Nevins

There’s an exercise routine that is simple and accessible. It can be done anytime, anywhere, with minimal equipment. Throw a pair of good shoes in your trunk and it will be even easier to get out there if you have a little free time. Getting started in a routine is even possible now with the help of a variety of apps. If you want to check out some speed or distance programs try Strava or MapMyRun. Couch to 5K will even tell you what to do while you follow along.

To set yourself up for success, there are a lot of different things you can do. Obviously, one of the best ways to improve your walking, or running, is to walk or run more. Adding strength and stretching moves is key to getting the right supporting muscles stronger, as well as staving off injury.

The main muscles used the most during your stride are your quadriceps (front of the upper leg), hamstrings (back of your upper leg), glutes (your butt), hip flexors (right above your quadriceps), core, and your calves.

This routine focuses on movements to help with walking and running

Reverse lunge to high knee

Take your left leg and lunge back and down; as you’re standing pull the knee forward to the front. 3 sets of 10 on each side Strengthens: hamstrings, quadriceps, hip flexors, glutes, core

Reverse lunge to high knee

Reverse lunge to high knee

Side lying abduction

Side-lying abduction *with the ball behind your knee Lie on your side, place the ball behind your top knee (this activates your hamstring). Lift your leg up away from your body, then back in. 3 sets of 10 each side Strengthens: hamstrings, glutes

Side lying abduction

Hip flexor stretch

Hip flexor stretch Push your hips forward and arch your back slightly. 30+ seconds at a time, at least twice each side Stretches: hip flexors, quadriceps, calves

Hip flexor stretch

Standing Glute Stretch

Try to keep your knee even with your foot on the leg that is crossed over. 30+ seconds at a time, at least twice each side Stretches: glutes

Standing glute stretch

Curtsy lunge

With one foot turned out, place your other foot on a gliding disk (or a towel - must be on a hard floor). Slide that leg behind your standing leg, and then return to standing. 3 sets of 10 each side Strengthens: quadriceps, hamstrings, glutes, calves, core

Cursty lunge

Hip bridge

Lie on your back with your knees bent (optional to place weight on your hips). Lift and lower your hips slowly, keeping your weight in your heels. 3 sets of 10 Strengthens: hamstrings, quadriceps, hip flexors, glutes, core lutes

Hip Bridge

Molly is the fitness director for the DeWitt and Oak Park YMCAs. Reach her at (517) 827.9656.