Experts recommend that you train your leg muscles to improve your running performance, making this sport more manageable. But what’s the best leg workout for running? This article will explore some of the top leg-workout for runners. We’ll look at running barefoot, walking, and using ankle weights. You’ll also learn about some effective exercises for increasing your leg strength.
Stand-up Pushing (SP) is an exercise for increasing your running efficiency. Stand-up pushing requires you to step forward, while balancing on one leg, then step back. This increases the demand for your quadriceps and gluteus muscles. To perform the SP exercise, stand with your feet hip-distance apart, then step up as far as you can in one step.
Walking on High Knees (HK) is another effective workout for your calves and quads. Stand with your feet hip-distance apart, then bend your knees to take a big step forward. When coming down from the high knees position, straighten your knees. While this exercise can be practiced with your knees slightly bent, it’s much more effective when done with your thighs and hips raised.
Leg Workout For Running
4 Repeat Squats (RSS) is a great workout for your quads. This exercise starts by standing with both your feet shoulder-width apart. Then, squat down, using your thighs as your footrest, and your glutes as your buttocks muscles.
Basic Plyometric Squat. Stand with your feet shoulder-width apart, then step into the air. Raise your legs, using your glutes, and then lower them. This Plyometric squat targets the quadriceps, calf muscles, and hip adductors. As your thigh muscles lift your body up, your stride lengthens and you run faster.
The Deadlift. The deadlift is a compound leg lift that involves a leg extension, also known as the stiff-leg deadlift. Stand with your feet shoulder-width apart, then bend your knees and pull your bent knees to your chest. Keep your back straight, and pull your bent knees to your chest while you extend your body forward.
Shoulder Width Stretching Exercise. Lie flat on your back with both of your palms resting on the floor. Then, extend your right leg, making sure that it lies directly under your left shoulder-width apart, and extend it as far as you can while turning your torso as far as possible to the left.
If you’re unfamiliar with any of these leg workouts, don’t be intimidated-they’re easy and can be very effective, even when accompanied by a warm-up and stretching routine. Start light with the exercises and gradually increase your reps as your muscles get stronger. Warm-up sessions can help immensely if you’re unsure about how to go about a given exercise.
A Much Ado
One Leg Hip Up. This is another exercise that incorporates the hip flexors and gluteus maximus. Stand with your feet shoulder-width apart, making sure your center of gravity is behind your toes. Bend your knees and place your hands on the ground a bit in front of your thighs. Now, lean forward with your torso as far as you’ll comfortably go-then lower yourself slowly and smoothly, repeating the exercise as many times as you’re comfortable.
Basic Leg Workout for Running and Kicking. Begin this workout by warming up with ten seconds of standing pushups, then kick your feet forward while slowly bringing your arms up to your sides. Bring your hands closer together until they’re either parallel or slightly bent at the elbow. With your legs straight, kick upward with your arms, moving your elbows back to the opposite knee. As you repeat the above exercise, expand your chest and contract your quadriceps for stability.
One-Leg Squat. To do this workout, stand with one leg in the air and your arms hanging down. Place your opposite hand on your shin, aligning it to your thigh, and slowly lower your thigh as far as you’ll comfortably go then quickly and elegantly straighten your leg and extend it back in the air. Finish with the same procedure for the other leg.
Bulgarian Split Squat. This exercise starts by warming up with two steps, stepping onto a sturdy object such as a bench or a large block. Then, lean against the sturdy object as if you’re sitting, then raise your legs straight into the air. Lower yourself slowly and explosively, and repeat as many times as you’re comfortable. As you grow more comfortable with the movement, add a hand to hold onto the shin to steady yourself as you keep this position.