Introduction
Hello welcome to Sportsevery. In this article, you will learn about leg exercises for runners. In this article will also discuss about warm up and the importance of leg exercises
Why leg exercises are important for runners?
Leg exercises are important for runners as leg exercises improve the strength and power in the lower part of the body. There are so many exercises for a particular muscle of a leg. Stronger hamstring muscle, calf muscle, and quadriceps improve the performance of a runner. Strong leg muscles reduce the risk of injuries like sprain, strain and bone fractures. Strong legs improve many activities like running, jumping, kicking etc.
Runner usually starts with low-impact exercise which puts less stress on joints and muscles. Then they increase the intensity of the workout. A highly professional trainer is required to perform leg exercises because he/she corrects the mistakes of runners and teaches them the proper technique of doing exercises. Proper technique is important because it reduces the risk of injury and promotes the growth of muscles.
Things to keep in mind
- Must do warmup before exercises.
- Consult a physiotherapist if you have any kind of pain in your legs.
- Do with proper techniques because it reduces the chances of injuries.
Warm up for runners before leg exercises
1. Ankle rotation: Stand on a surface and make sure that the distance between your shoulders is equal to the distance between your shoulders. Start rotating your ankle for 20 seconds clockwise and then anticlockwise. Do this with the ankle of the other leg.
2. Stretches: Do hamstring stretch, calf stretch, quad stretch, and arm stretch properly.
3. High knees: Stand on a surface and make sure that the distance between your shoulders is equal to the distance between your shoulders. Then raise your legs alternatively. Make sure that your thighs are parallel to the ground.
4. Butt kicks: Stand on a surface with your feet shoulder-width apart. Then touch your heel to your butts.
5. Squat: Stand still with feet shoulder feet apart. Go down, chest out and back flat and make sure your legs are parallel to the ground.
All these exercises before leg exercises increase your heart rate and prepare your body and mind for exercises. Warmup reduces the risk of injuries.
Leg exercises for runners
Hamstring exercises for runner
1. Deadlift: This exercise increases the strength of the hamstring muscles and flexibility of the hamstring muscles. Do 3 sets of 5-6 repetitions in each set.
2. Hamstring curls: This exercise helps to increase the range of motion of hamstring muscles and increases the strength hamstring muscles. Do 3 sets of 8-10 repetitions of this exercise.
3. Bulgarian spilt squat: This exercise is one of the most important exercises for hamstring muscles as this exercise increases the strength of the hamstring. Do 3 sets of 8-10 repetitions of this exercise.
4. Glute bridges: This exercise helps to improve the strength of the hamstring and flexibility of the hamstring. Do 3 sets of this exercise and hold for 45-60 seconds.
Benefits of hamstring exercises
- Reduce the risk of injuries: A strong hamstring provides support and stability to the knee joint and prevents injury. A strong hamstring reduces the chances of a hamstring pull.
- Improved running: Strong hamstring muscle improves running efficiency and speed.
Quads exercise for runners
1. Squats: This exercise is a very common and easy exercise to increase the strength of quads. Do 3 sets of 20 repetitions.
2. Lunges: Lunges are also one of the best exercises that help to increase the strength of quads. Do 3 sets of 10-15 repetitions.
3. Leg press: This exercise helps to increase the strength of quads. This exercise is mainly done at the gym with the help of a machine. Start with low weight and then increase with time. Do 3 sets of 10-12 repetitions.
4. Leg extension: This exercise is mainly done at the gym. This exercise increases the strength of the quads. Do 3 sets of 10-12 repetitions.
Benefits of quads exercises
- Improved performance: Stronger quads improve athlete’s performance and other activities like sprinting, jumping etc.
- Reduce the risk of injury: Strong quads reduce the risk of injuries and help to stabilize the knee joint.
Calf exercises for runners
1. Calf raises: This exercise targets the calves. Do 3 sets of 10-12 repetitions.
2. Single-leg calf raises: Do 3 sets of 10-12 repetitions per leg.
Benefits of calf exercises
- Improved performance: Strong calf muscles improve running efficiency and improve other activities like sprinting, jumping etc.
- Reduce the risk of injury: Strong calf muscles reduce the risk of strain and cramps.
Conclusion
Leg exercises are important for runners. Runners need strong hamstrings, quads, and calf muscles. Strong leg muscles improve the running speed of runners. Must do a warmup before leg exercises because it reduces the risk of injuries. Do ankle rotation, stretch muscles, squats, high knees, butt kicks. There are so many exercises of the hamstring like hamstring curls, straight leg lifts, hamstring bridges, Bulgarian split squats etc.
There are also exercises for quads that increase the strength of quad muscles like lunges, squats, leg press, and leg extensions. There are also exercises for calf muscle that help to strengthen the calf muscle like calf raises, single leg calf raises, half knee calf raises etc. All these exercises help runners to improve their leg strength and help to improve their performance.
What are leg exercises for runners?
Leg exercises are important because they increase strength, endurance, and stability, improve performance and reduce the risk of injuries. Here are some exercises for runners.
1. Squats: Targets quadriceps, hamstrings, glutes, and calves.
2. Lunges: Targets quadriceps, hamstring, calves and glutes.
3. Deadlift: Engages hamstrings, lower back, glutes, and core.
4. Calf raises: Strengthen calf muscles.
5. Step-up: Targets glutes, hamstring and quadriceps.
6. Single-leg deadlifts: Improves balance and strengthens glute, hamstrings, quadriceps and lower back.
7. Leg press: Targets quadriceps, hamstrings, and glutes.
8. Box jump: Improve power and explosiveness in leg muscles.
9. Bulgarian split squat: Target’s hamstring, glutes and quadriceps.
10. Wall sit: Builds endurance in quadriceps and glutes.
Is leg strength training a good workout for a runner?
Leg training is highly beneficial for runners.
1. Improves running economy: Leg exercises increase the strength of hamstrings, calves, quadriceps, and glutes which help to improve the running speed of a runner and also run for a longer duration of time.
2. Injury prevention: A leg workout increases the strength and stability of joints thus reducing the risk of injuries like knee pain, shin splints etc.
3. Increase endurance: Building legs also improves endurance and a person can run for a longer duration of time without fatigue.
4. Aids in hill climbing: Stronger legs help to climb hills easily. You have more power to push upward easily.
How do you get runner legs?
1. Start with the base: Start with running. Cover short distances and then increase intensity, and distance. Consistency is the key.
2. Strength training: Do strength training that specifically targets the hamstring, quadriceps, glutes and calves muscles. It improves overall strength and endurance:
3. Cross-training: Do cycling, swimming or yoga for overall fitness and prevent the risk of injuries.
4. Proper nutrition: Take a good balanced diet that contains a good amount of proteins, carbohydrates, healthy fats and plenty amount of fruits and vegetables. Drink 4-5 liters of water daily.
5. Rest and recovery: Take proper rest for the proper recovery of a body. Sleep 8-9 hours for proper recovery and add proper rest to your schedule.
6. Stretching and flexibility: Must warm up before the start of the workout and do proper stretching after the workout.
7. Gradual progression: Don’t do too much exercise to prevent injuries. Increase your workout intensity gradually so that your body can adapt easily.
By doing all these things you can develop toned legs.
What is the best leg exercise for running?
The combination of strength training, endurance and flexibility improves the running performance.
1. Strength training:
(a) Legs: Squats, leg presses, lunges, and calf raises help to improve the power and strength of the legs.
(b) Core: Planks, deadbugs, side planks, and crunches help to improve posture and balance.
(c) Upper body: Dumbells, push-ups, and pull-ups help to maintain the overall strength of the upper body.
The combination of strength training, endurance and flexibility improves the running performance.
2. Endurance training:
(a) Long runs: Do long running and increase your mileage each week to build stamina and endurance.
(b) Interval training: Workouts like interval training help to improve cardiovascular fitness and speed
3. Flexibility training:
(a) Dynamic stretching: Walking lunges, arm circles, and leg swings improve mobility and flexibility, reducing the risk of injury.
(b) Static stretching: Do stretches for muscles like hamstring, quadriceps, calves, and glutes after a workout to improve the range of motion.
4. Plyometric exercises:
Jump lunges, jump squats, box jump: These exercises improve power and explosiveness.
5. Form and technique work:
(a) Drills: Butt kicks, high knees, and skipping drills improve the efficiency of running.
(b) Video analysis: Recording your video of running and analysing the video for improvement.