Five essential exercises for new runners

Street running is booming in Brazil, with the number of official races projected to rise from 2,827 in 2024 to 5,241 in 2025 – an 85% increase, according to the Brazilian Association of Road Race Organizers and Outdoor Sports (ABRACEO). To help newcomers avoid injuries, Bruna Salomão Augusto, a physical‑education professor at Faculdade Anhanguera, recommends strengthening key muscle groups before focusing on distance or speed.

She highlights five core exercises: squats to build quadriceps, glutes and hamstrings; glute bridges for hip stability and lower‑back strength; calf raises to reinforce the calves that absorb repeated impact; plus two additional moves (not fully listed) that improve balance, mobility and joint protection. Proper preparation, she says, lets runners absorb impacts better, improves technique and significantly reduces injury risk.