As a runner, you know that your leg strength and endurance play a crucial role in your performance. To run faster, you need to develop strong and powerful legs that can propel you forward with each stride. The good news is that there are many leg exercises for runners you can incorporate into your training regimen to help you reach your running goals. Whether you are a beginner or a seasoned runner, this post will provide you with some effective leg workouts for getting better at running to help you run faster and more efficiently.

1. Forward Lunges

Forward lunges are a great exercise for strengthening the muscles in your legs that are used for running, including your glutes, quadriceps, hamstrings, and calves.

How To Do Forward Lunges?

• Stand with your feet hip-width apart and your hands on your hips.

• Take a large step forward with one foot, keeping your core engaged and your back straight.

• Lower your body towards the ground by bending both knees until your front thigh is parallel to the ground and your back knee is hovering just above the ground.

• Make sure your front knee is directly above your ankle and not pushing past it, and your back knee is pointing towards the ground.

• Push through your front foot and return to the starting position.

• Repeat with the other leg, alternating between legs for the desired number of repetitions.

• Start with 10-12 repetitions per leg for 2-3 sets, gradually increasing the number of repetitions and sets as your strength improves.

2. Calf Raises

Calf raises are a great exercise to strengthen the muscles in your calves, which can help improve your running performance.

It's important to maintain good form and avoid bouncing or using momentum to perform this leg exercise for running. Also, be sure to warm up properly before performing calf raises to prevent injury.

How To Do Calf Raises?

• Stand with your feet shoulder-width apart, with your toes pointing forward or slightly outwards.

• Slowly lift your heels off the ground, rising onto the balls of your feet.

• Hold this position for a few seconds, feeling the stretch in your calf muscles.

• Lower your heels back down to the ground slowly and repeat for the desired number of repetitions.

• To make the exercise more challenging, you can hold weights in your hands, or use a calf raise machine at the gym.

• Perform 3 sets of 10-15 repetitions, gradually increasing the weight or number of repetitions as your calf muscles become stronger.

3. Leg Press

The leg press is a compound leg exercise for runners that targets the muscles in the lower body, including the quadriceps, hamstrings, and glutes.

Remember, while leg press can be an ideal leg exercise for running faster, it's also important to incorporate other exercises, such as lunges and squats, to build functional strength and balance.

How To Do Leg Press?

• Start by sitting on the leg press machine with your back against the backrest and your feet flat on the footplate.

• Adjust the seat so that your knees are bent at a 90-degree angle, and your feet are hip-width apart on the footplate.

• Grasp the handles on either side of the seat and push the footplate away from you, extending your legs fully.

• Slowly bend your knees and lower the footplate back towards your body until your knees are bent at a 90-degree angle.

• Repeat for the desired number of repetitions, keeping your movements slow and controlled.

• Maintaining good form and avoiding locking out your knees at the top of the movement is important.

• Start with a weight that you can comfortably lift for 10-12 repetitions, and gradually increase the weight over time as your strength improves.

4. Box Jump

Box jumps are a plyometric running exercise that can help improve leg power and explosive strength, which can be beneficial for running.

Remember, box jumps are an advanced at-home leg exercise for running faster and should only be performed if you have good lower body strength and no history of knee or ankle injuries. And always make sure to warm up properly before performing any plyometric exercise to prevent injury.

How To Do Box Jump?

• Start by standing facing a sturdy box or platform that is approximately knee height or higher.

• Stand with your feet shoulder-width apart, with your toes pointing forward or slightly outwards.

• Lower yourself into a quarter squat position, keeping your chest up and your back straight.

• Quickly jump up onto the box, driving through your legs and using your arms to generate momentum.

• Land softly on top of the box, with your feet flat and your knees bent to absorb the impact.

• Step down from the box and repeat for the desired number of repetitions.

• Start with a lower box or platform and gradually increase the height over time as your leg power improves.

• It's important to maintain good form and avoid rounding your back or letting your knees cave in during the jump.

• Perform 3-4 sets of 6-8 repetitions, resting for 30-60 seconds between sets.

5. Jump Rope

Jumping rope is a great cardiovascular exercise that can also help improve lower body endurance and coordination.

Remember, jumping rope is a high-impact leg workout and may not be suitable for everyone, particularly those with joint or balance issues. Always check with a doctor or physical therapist before starting any new exercise program.

How To Do Jump Rope?

• Start by selecting a jump rope that is the appropriate length for your height.

• Stand with your feet shoulder-width apart and hold the jump rope handles in each hand.

• Begin swinging the jump rope over your head and jump over the rope as it passes under your feet.

• Start with a slower pace and gradually increase the speed over time as you become more comfortable with the movement.

• Try to jump with both feet together and land softly on the balls of your feet.

• Keep your knees slightly bent and your core engaged in maintaining good posture throughout the exercise.

• Repeat for 1-2 minutes, rest for 30 seconds, and repeat for 3-4 sets.

• To make the exercise more challenging, you can try variations such as jumping on one foot, alternating feet, or adding double unders (where the rope passes under your feet twice per jump).

Final Words

Incorporating leg exercises into your training routine can significantly impact your running performance. By targeting the muscles in your legs, you can improve your strength, power, and endurance, which will help you run faster and more efficiently. Remember to focus on proper form, gradually increase the weight and intensity of your exercises, and give your muscles time to rest and recover between workouts. With dedication and consistency, you can improve your leg strength and become a faster, more efficient runner.