Leg strength workout for runners: Here's a very quick workout you can do to build strong legs for running and also help with injury prevention, particularly for joints like the knees. These four running strength exercises are a great example of the types of movements I usually include in a leg workout for runners. Strengthening muscles like the glutes, quads, hamstrings and adductors will help you avoid injuries like runner's knee (patellofemoral pain) and IT band syndrome.
Aim to perform this type of strength training for runners at least three times per week, to get the most from this routine.
The best bit is that you do not need any equipment for this workout!
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The 4 exercises in this leg strength workout for runners are as follows:
1 - SPLIT SQUATS (STATIC LUNGE)
This is a great exercise to help you build all-round leg strength. It particularly works the quadriceps (quads) and glutes! As well as strengthening, these split squats also help you improve hip mobility (thus stride length) and stability.
Perform three sets of 15 of these on each leg
2 - WALL SQUATS
This is a great isometric exercise to build strength in your quads. For runners who struggle with knee pain, this is a fantastic alternative to squats and lunges. It will help you build strength around your knees without leading them through the same range of motion as a squat or lunge.
Perform 3 sets of 60-second holds
3 - SINGLE LEG BRIDGE
The single leg glute bridge is a great isolation exercise for your butt muscles (glutes). Building strength in your glutes is vital for any runner. As with all exercises, good form is essential with this exercise.
Perform 3 sets of 15 on each side
4 - LATERAL LUNGE (SIDE LUNGE)
It's important for runners to build strength in all planes of motion. That's why we added a lateral lunge into this strength workout. Again, no equipment is needed for this exercise, as we just rely on body weight for the resistance. You can, of course, grab a couple of dumbbells if you want to make the exercise more challenging!
The sideways lunging movement demands much more of your adductor (inner thigh) muscles than any of the other exercise, so take it gently, to begin with. Us runners are often quite weak and tight through our adductors!
Perform 3 sets of 15 on each side.
Good luck with this running strength workout. In a few weeks, you'll find that these exercises quickly help to develop leg strength for runners.
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ABOUT ME: I'm a runner, sports rehabilitation specialist and coach based in the UK (Norwich and London).
Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.
Running biomechanics has become a geeky little passion of mine!
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#Running #JamesDunne #KineticRevolution
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