Get stronger, get faster, and lower your risk of injury with these leg-strengthening exercises
Unless you have a genuinely remarkable technique, you use one leg at a time to run. So it follows that there is value in doing the same when you do supportive strength and conditioning work.
This session consists of single-leg exercises to help improve your running performance and resilience to injury.
"Some runners don't bother with the gym, but working on key areas such as your glutes and hip muscles will allow you to run faster for longer while reducing your risk of injury. Also, most runners have one leg that's slightly stronger than the other, which can harm performance, so I've chosen single-leg exercises to ensure both sides of your body develop simultaneously," said Ed King, Co-Owner and Personal Trainer of Kings Gym.
How To Do This Workout
"The best time to do this workout is when you've just come back from a short run because your muscles will be warmed up. Do three sets of each exercise with a 30-second rest between sets. Then, take a one-minute rest before going to the next move," King recommends.
Start with the beginner reps and durations for each exercise and only move to the next level once you can complete the whole circuit efficiently. Do this workout two to three times a week.
Runners Leg Strength Workout
Clock mobilizer
Sets 3 Reps 5 (beginner), 10 (intermediate), 15 (advanced) each side Rest 30sec
Stand on your left foot and imagine you're at the center of a clock. Rotating your hip, tap your right foot on the ground at one o'clock, then seven o'clock, and hold at seven o'clock for 10sec. Mirror your foot's movement with your right arm. For the opposite side, tap at 11 o'clock and five o'clock.
Single-leg squat
Sets 3 Reps 10 (beginner), 15 (intermediate), 20 (advanced) each side Rest 30sec
Balance on one foot and squat as low as possible while making sure the knee on your standing leg doesn't go in front of your toes. Pause at the bottom, then push back up through your heel, squeezing your glutes.
Curtsy lunge
Sets 3 Time 30sec (beginner), 45sec (intermediate), 1min (advanced) each side Rest 30sec
Stand tall and step back with one foot, so your feet are in line, one behind the other. Lower into a curtsy and hold for the time indicated, then drive back up again through your front heel.
Assisted pistol squat
Sets 3 Reps 3 (beginner), 5 (intermediate), 8 (advanced) each side Rest 30sec
Holding suspension trainer handles, stand on one leg and raise the other in front of you. Lower as far as possible, keeping your raised foot off the floor. Push through your heel to return to the start – try not to lift yourself with your arms.
Single-leg hip hinge
Sets 3 Time 30sec (beginner), 45sec (intermediate), 1min (advanced) each side Rest 30sec
Stand with one foot in front of the other, then lift your back leg straight out behind you. Push your bottom out, keep your back as flat as possible, and lower yourself until your torso's thigh is at 45˚ to your torso. Hold for the amount of time indicated, then return to the start.
Hop-up
Sets 3 Reps 10 each side Rest 30sec
Stand on one leg in front of a step. With your arms behind you, lower into a squat and hop onto the step. Pause to get your balance, then step back down and repeat with the other leg. The reps are the same no matter the exercise's level, but intermediate and advanced runners should use higher steps.
If You Experience Sore Muscles, Use Our Ice Wraps
Our reusable gel packs are the best solution to make you feel more convenient and keep your efficiency during the treatment. In addition, our products provide cold therapy to reduce nerve activity, pain, and swelling.