Rarely do you see a runner who is doing their […]
Publish date 12.08.2022
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As a runner, you are probably aware of the role that leg muscles play during training. When you were a beginner, we can tell that you probably very often felt fire in your calves and thighs. Did you do any special kinds of leg exercises for runners? No! You were running and after over a dozen training sessions your leg muscles have become stronger. And they keep getting stronger and stronger.
It’s not that simple. Muscles very quickly adapt to the stimuli inflicted on them, and after some time when they get the same stimuli, their development is not as great as at the beginning, or sometimes there is no progress at all.
You have to admit that during running, you do the same movements all the time. Especially if your leg training involves running at the same pace. The muscles are engaged in the same way and work the same group of muscles. If you don’t give them next, different and stronger stimuli, they will not develop. In turn, this will result in the following:
Below, you will find 10 exercises that you can do at your home or outdoors. You don’t have to perform them all. Just choose 4-5 exercises for one session and that will be enough. Do them 3 times. Next week, you can choose the remaining leg exercises.
This exercise is good for the buttocks, calves, quadriceps femoris muscle, and even abdominal muscles.
Do 15 repetitions.
There are a lot of leg exercises for runners, but this particular one is good for quadriceps muscles.
Repeat this exercise 8-10 times.
This exercises for: gluteus and erector spinae muscles.
Perform this exercise 15 times.
This exercise is good for the gluteus, biceps femoris muscle, quadriceps femoris muscle, and fitness improvement.
Do 15 repetitions on one leg and then on the other.
An exercise for the muscles of the foot (which are very often neglected) and maintaining balance.
Maintain the exercise for 30-60 seconds.
Do 15 repetitions.
If you want to make this exercise more difficult, you can lift your hips, resting one leg against the thigh of the other. Thus, lift the hip on your leg.
This exercise is good for the gluteus, quadriceps muscles, and hamstring muscles.
When it comes to this one of many leg strength exercises for runners, you should do 10-15 repetitions.
This type of exercise will also engage your torso and shoulders.
This exercise is good for the calf and foot muscles.
Do 8-10 repetitions.
This exercise is good for the leg abductor muscle.
Do 15 repetitions for each leg.
This exercise can be slightly modified to exercise the adductor muscles as well. To do this, bend the upper leg at the knee at the right angle. The hip with the thigh should also form a right angle. Then lift the leg up that lies underneath.
In this case, also do 15 repetitions for each leg.
When it comes to this exercise, hold for 20-30 seconds.
Diversify your running with intervals, bursts, and multi-directional running. Supplement your running on flat terrain (without asphalt roads). Implement muscle-strengthening training. Of course, it is best if you take care of all these things. Then you will start to see the progress. Not just any progress. This is why you should do the leg strengthening exercises for runners.
Now you know leg exercises for runners. Of course, your muscles will eventually become so strong that the above exercises will no longer be a big challenge or give you further progression. You can deal with this by increasing both the number of repetitions and series. Remember that the high number of repetitions is for muscle strengthening. It will not result in a large increase in muscle mass.
You can also stay with fewer repetitions, and add weight to the exercises. Then there will be an increase in muscle strength. Depending on the exercise in question, you can increase the load through a barbell, kettlebell dumbbell, the use of mini band rubber bands, or exercise bands. At the end of such a strength session, of course, do not forget to stretch the exercised muscles and recover. Leg training is not an easy task, but remember when it comes to running, leg exercise is very crucial.
Do you want to be prepared for running even more? If so, read our article about stretching calves after running – how to do it correctly and comprehensively. You will find out what exercises are helpful!
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