05:09
Faizan
If you’re a runner who avoids lower body strength training, you’re missing out on the numerous benefits this training can add to your running routine. With just a few simple exercises, you can add definition to your legs, avoid imbalances that can cause injuries and build strength that just might improve your running.
Balance Your Quadriceps
Use a leg extension machine to tone your thighs. Sit on the machine with your knees lined up with the fulcrum point of the lever. Hook the front of your ankles under the pad. Extend your legs until just before your knees lock. Lower and repeat 10 to 15 times. According to Joe Puleo in his book “Running Anatomy,” this exercise not only tones the quadriceps but also strengthens the four parts of the muscle in a way that helps your patella track proper when running.
Strengthen Your Hamstrings
Because your hamstrings, on the back of your upper leg, are typically not as strong as your quadriceps, it is important for runners to strengthen these muscles to avoid a muscle imbalance, which can lead to injuries. Build strength in this muscle with lying hamstring curls. Lie face down on the hamstring curl machine. Line your knees up with the fulcrum point on the lever and hook your ankles under the pad. Bend your knees and pull the pad up toward your butt. Repeat 10 to 15 times.
Tone Your Calves
Dumbbell heel raises develop the calf muscles, which help you push off the ground when running. Holding a dumbbell in each hand at your sides, stand on a step or platform in the balls of your feet with your heels hanging off the back. Bend your left leg so you’re balancing on just the ball of your right foot. Flex your right calf as if you are trying to point your toes and lift your right heel. Lower and repeat 10 to 15 times before switching sides.
Build Your Anterior Tibialis
To balance the muscles on the front of your lower leg with your calf muscles, perform dorsiflexion with a resistance band. Tie a resistance band around a fixed point near the floor. Sit facing the attachment point and hook the band around the top of your right foot. Scoot away from the attachment point so there is just a slight resistance in the band. Using your anterior tibialis, on the front of your shin, flex your ankle and bring your toes toward your body. Relax, repeat 10 to 15 times and switch sides.
Tips and Precautions
Complete one to three sets of each exercise two to three times a week. Do your strength exercises on days when you don’t have a hard run scheduled. Allow at least one day between strength workouts for your muscles to rest. If you’re unsure of proper form, ask a trainer for assistance. Check with your doctor before adding new exercises to your routine.
Balance Your Quadriceps
Use a leg extension machine to tone your thighs. Sit on the machine with your knees lined up with the fulcrum point of the lever. Hook the front of your ankles under the pad. Extend your legs until just before your knees lock. Lower and repeat 10 to 15 times. According to Joe Puleo in his book “Running Anatomy,” this exercise not only tones the quadriceps but also strengthens the four parts of the muscle in a way that helps your patella track proper when running.
Strengthen Your Hamstrings
Because your hamstrings, on the back of your upper leg, are typically not as strong as your quadriceps, it is important for runners to strengthen these muscles to avoid a muscle imbalance, which can lead to injuries. Build strength in this muscle with lying hamstring curls. Lie face down on the hamstring curl machine. Line your knees up with the fulcrum point on the lever and hook your ankles under the pad. Bend your knees and pull the pad up toward your butt. Repeat 10 to 15 times.
Tone Your Calves
Dumbbell heel raises develop the calf muscles, which help you push off the ground when running. Holding a dumbbell in each hand at your sides, stand on a step or platform in the balls of your feet with your heels hanging off the back. Bend your left leg so you’re balancing on just the ball of your right foot. Flex your right calf as if you are trying to point your toes and lift your right heel. Lower and repeat 10 to 15 times before switching sides.
Build Your Anterior Tibialis
To balance the muscles on the front of your lower leg with your calf muscles, perform dorsiflexion with a resistance band. Tie a resistance band around a fixed point near the floor. Sit facing the attachment point and hook the band around the top of your right foot. Scoot away from the attachment point so there is just a slight resistance in the band. Using your anterior tibialis, on the front of your shin, flex your ankle and bring your toes toward your body. Relax, repeat 10 to 15 times and switch sides.
Tips and Precautions
Complete one to three sets of each exercise two to three times a week. Do your strength exercises on days when you don’t have a hard run scheduled. Allow at least one day between strength workouts for your muscles to rest. If you’re unsure of proper form, ask a trainer for assistance. Check with your doctor before adding new exercises to your routine.
Posted in: Running
