The Minimalism Starter Kit: Preparing Your Body

What you need to know to get running

Apr 2, 2013
Outside Magazine

   Photo: James Provost

Do these strengthening exercises daily for two weeks before your first run in your new shoes, then keep doing them three times a week.

A) TOWEL CRUNCHES: Use your toes to pull a towel toward you. Do three sets of ten with each foot.

B) WEIGHTED-SOCK SWINGS: Loop a long sock with a one-to-two-pound weight between your big toe and other toes, then wrap the rest around your foot. Sit on an elevated surface and raise and lower your foot as much as you can, as if you’re stepping on and off a gas pedal. Then swing the sock through a wide pendulum. Do ten reps of each exercise twice, then switch to the other foot.

C) DONKEY KICKS: Get on your hands and knees. Raise one bent leg and then push your heel toward the ceiling by squeezing your glutes. Do two sets of ten with each leg.