Ask AI: What is an intro to gym leg workout routine for past runners with injuries?

Before starting any workout routine especially if you have past injuries, it is essential to consult with a physiotherapist or a certified trainer to evaluate your condition. It'll help to ensure that you won't further your injury and you're doing exercises that are safe for your current health status. However, here is a simple 'intro to gym' leg workout routine that may be suitable for past runners with injuries: 1. Lying Leg Curls: Doing this will strengthen your hamstrings. Make sure to start with a light weight allowing you to do 10-15 reps comfortably. 2. Seated Leg Press: This exercise targets the glutes, quadriceps and hamstrings. Again, use a manageable weight for 10-15 reps and practice proper form. 3. Leg Extensions: These can help strengthen your quadriceps. Lighter weight and aiming for endurance would be better to limit stress on your knees. 4. Seated Calf Raises: They are ideal for building calf muscles without putting undue pressure on your knees or ankles. Aim for a higher rep count, like 15-20. 5. Glute Bridge: This bodyweight exercise is excellent for activating the glutes while minimizing strain on other leg muscles and joints. Since this is a bodyweight exercise, aim for higher repetitions. 6. Walking Lunges: Use a light pair of dumbbells to increase difficulty if needed but focus on maintaining proper form. Walking lunges can offer similar benefits to those of running but with less impact on your joints. Flexibility and stretching are also an essential part of recovery and injury prevention. Incorporate stretching before and after the workout, paying special attention to your leg muscles, hips, and lower back. Warm up before exercising to prepare your muscles and cool down afterwards to aid in recovery. Remember to listen to your body, don't push into pain, and progress gradually. It might be beneficial to work with a personal trainer at least initially to ensure you're doing the exercises correctly.