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Most everyone in today’s society wants to transform their body, which is why many have started exercising regularly. Running seems simple, and perhaps this is why it’s common to find that beginners prefer this aerobic activity. That said, do not let its simplicity fool you. This movement puts a lot of force and pressure onto your leg muscles. If you do not adequately train your leg muscles you may end up with an increased risk of injury. Experts suggest you train your legs to build strength, which will make this activity more manageable. But what is the leg workout for running? Let us find out!
In this article, we will dive into some of the best leg workouts that highly benefit runners. You do not have to be a sprinter or athlete to try this circuit. They will help any individual in any fitness level. Similarly, you will be pleased to know that most of these exercises do not require any gym membership or equipment and can quickly be done at home. However, before we go any further, we suggest you talk to your trainer and doctor about revamping your exercise regime using these workouts. Upon getting the green light, consider adding any of these best leg strengthening exercises for runners.
We understand your excitement about learning the best leg workouts to help you get started with your running activity. That said, before we delve into the details we would like to point out some aspects that you need to remember when exercising your leg muscles. You might not realize their impact and then likely proceed to ignore them. The result of this could be that you end up with an increased risk of injury and pain. Below are the essential pointers you need to always keep in mind when exercising your leg muscles:
You must always perform some warm-up exercises before you start performing the recommended leg workouts at home. A good warm-up helps stoke your blood flow and prepare your body for the upcoming circuit (11).
Aim for warm up exercises that last between 5 to 10 minutes and contain appropriate exercises. Again, experts advise you to start slow and then gradually increase your intensity (11). Going straight from zero to 100 only increases your injury risk.
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Many running injuries occur from inadequate stretching (1). So, WebMD advises runners to stretch before performing the leg workouts and after their run (1). Make sure you stretch various leg muscles, such as your calves, hamstrings, quadriceps, and groin. Target all of them to get rid of any stiffness or tightness that may result in injury.
Of course, you will be following a workout plan that you have created with the help of your trainer. Please do not change the workouts or increase their intensity without consulting your instructor. Stick to the given routine, even if you feel like the exercises are not challenging enough. There is a reason why your trainer selected those specific exercises.
These three aspects are often overlooked, leading to common running injuries. Make sure you implement all of them and then ease your way to the leg circuit before running. Without further items to consider, below is the best bodyweight leg workout for runners. It is comprised of the following exercises:
Benefits: Bodyweight squats are also referred to as traditional or regular squats. These help increase your leg and core strength (8).
Target: The traditional squat targets various leg muscles, including your calves, shins, and thighs. It also gives your hips, butt, and abs a thorough workout.
How to: Here are the steps to perform bodyweight squats (8):
Reps: 8 to 12
Sets: 2 or 3
Benefits: Any runner will tell you that a leg workout is not complete if they have not done any forward lunges. This exercise works various leg muscles, including your hamstrings and quads, helping build leg muscle strength and endurance (9).
Target: Doing forward lunges targets your glutes, hamstrings, quadriceps, hips, thighs, and abdominal muscles (9).
How to:
Benefits: The bridge exercise is widely known for its benefits in toning the butt. In addition, the movement also strengthens your glutes, works your pelvic floor and leg muscles (2).
How to:
Reps: 10
Sets: 2
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Benefits: Performing the plyometric squat helps increase your leg muscle strength, which allows you to run faster. Like any other plyometric exercise, this exercise also helps you burn more calories, tone your entire body, and boost your cardiovascular health (5).
How to: Here are the steps to help you perform a plyometric squat:
Reps: 8
Sets: 3
Benefits: Another excellent leg workout for running to do at home is the side lunge sweep. You can choose to use some dumbbells for this exercise if you need to increase the intensity of this exercise (10). However, beginners are advised to keep the weights away and do this exercise without the weights.
How to:
Reps: 15
Sets: 2
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Benefits: Bulgarian split squats are other effective leg workouts to help increase leg strength for running (3). They also help strengthen the thighs, and luckily can be done at the comfort of your home. All you need is a sturdy object such as a stool or chair.
Caution: Some people may choose to use weights when performing the Bulgarian split squat. In this case, you could decide to hold a dumbbell in front of your chest or hold two dumbbells on your sides (3). It is an excellent move as it helps increase the intensity of the workout. However, fitness gurus advise that you do not start with weights, mainly if you have not understood the basics of this exercise.
How to:
Reps: 8
Sets: 2
Benefits: Calf raises on a step is another excellent leg workout that targets your calves. They help strengthen and stretch your calf muscles (7). Exercising these muscles is particularly important as they help push your feet off when your foot is propelling up and down.
How to:
Reps: 10
Sets: 2
Benefits: Wall squats also help exercise various leg muscles such as the quadriceps and the glute muscles (4). Performing wall squats or wall sits, as some people refer to them, increases your leg strength, which is vital for any runner.
How to:
Reps: 5
Caution: The squatting posture highly matters in the wall squat exercise. No matter how flexible you are, it would help if you did not squat too low or to the point where your knees go over your toes. Instead, the knees should be only above your toes, which is why the suggested stance is the normal sitting position. Again, avoid making sudden or quick movements. In such a case you will end up disregarding the form and increasing your injury risk. With this in mind, you are advised to perform a wall squat slowly and in a controlled manner.
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Benefits: These are perhaps the most hated yet highly effective leg workouts. They entail running in place, which does not sit well with most people, especially beginners. However, you must warm up to this exercise if you want to build leg strength for running. Besides this, experts acknowledge that the movement can help with fat loss more than any other strength training activity (6).
How to:
Caution: Pay attention to how you land, avoid putting so much pressure on either of your feet. Again, run in place gently to avoid straining your knees, which results in knee pain.
Running is a great leg exercise, but it cannot do the trick by itself. It would help if you also exercise your leg muscles using an excellent leg workout for running. Such a workout should include effective leg workouts for runners. These include bridges, wall squats, plyometric squats, bodyweight squats, calf raises, Bulgarian split squat, forward lunges, high knees, and the side lunge sweep. Only add these exercises to your routine after consulting with a professional.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!