Getting strong to start running - how?

[MyCatNamedCookingFat]

After a long break through injury and illness, I want to get back into running. I am horribly unfit. I do not want to get injured again so want to build up my strength first.

Gone are the days when I'd have a quick warm up and just go and run and never any issues.

I know squats are good, but how many and what else do I need to do, lunges as well, anything else? I had plantar fasciitis which isn't entirely gone but just a little niggle in the morning.

I am planning on slow running in zone 2 so it will be gentle and gradual.

Any advice gratefully received!

If you look on Youtube Carla Molinaro has a free strength course for people doing couch to 5k.

In your position I would do Couch to 5k, it builds up the running gradually which helps build strength and minimise the injury risk. Strength that will help? Bulgarian split squats, single leg deadlifts, lunges, calf raises. Do these 2 or 3 times a week, use body weight no need to lift heavy weights!

Thank you. I will look into these suggestions.

Single leg exercises! I do single leg extensions, single leg RDLs, hip raises, and lunges like you mentioned. I heard plyometrics are great - which increases speed, power and strength. If it helps, seeing a physio might give you a good idea of what kind of exercises will be best for your niggles.
I understand what it feels like to come back from injury as I myself have been injured too many times but these things have really helped me. And you're starting slow with gradual mileage increase, which is already a great sign! don't be too hard on yourself. Good luck :)

Yoga for strength and yoga specifically for runners might be good. A very short runners' yoga routine, done after every walk, run or long period of standing cured my plantar fasciitis after nothing else worked. Yoga will improve strength and flexibility and probably help reduce the risk of injury.