Post talking points
5 minutes reading
- Squat
- Deadlift
- Walking lunges
- GHD increase
- Calf lift
Running is one of the best ways to get and stay in shape. Running builds your endurance, speeds up your metabolism and burns tons of calories.
Most runners train by running outdoors, but the problem is that running develops endurance but lacks the ability to maximize muscle strength in your legs.
This is where strength training comes into play
Having stronger leg muscles provides better joint stability and causes less wear and tear on the ligaments. And for sprinters, leg exercises that develop strength will lead to a more explosive start and faster times.
The fact is that combining running with strength training exercises in the gym ensures that you become stronger and faster as a runner, while preventing the risk of injuries.Researchhave shown that adding strength training can improve muscle strength and performance in endurance athletes.
Anotherinspectionhave shown that strength training led to improvements in muscle strength, running efficiency and immediate performance in endurance athletes running between 1,500 and 10,000 meters.
So if you like running, you should also run and train in the gym!
In this article, we discuss the top 5 effective leg exercises you should do in the gym to improve your running performance.
1: Squat
Muscles Targeted: Quadriceps, hamstrings, glutes, calves and core.
The squat tops our list as the best leg exercise every runner should do because it allows you to activate multiple muscle groups and create movements that are beneficial to running. Always use the barbell to perform squats and avoid the Smith machine.
Squatting is effective at developing leg strength, allowing you to run faster on flat terrain, walk through uneven terrain, run up hills and build the ability to extend your stride length.
By activating the quadriceps, the squat can help stabilize your knee and absorb the impact of each landing, allowing you to run smoothly without knee pain and fatigue. For sprinters, the regular squat would give you an advantage in achieving a more explosive start, which is essential for running.
Here's how to squat with proper form:
- Stand with your feet shoulder-width apart.
- Point your toes slightly outward and keep your back straight.
- Place the bar on the back of your shoulders.
- Inhale and squat until your thighs are parallel to the ground, keeping your back straight the entire time (do a deep squat for advanced lifters, the deeper the better for greater mobility).
- Push through your heels and return to the starting position.
Go heavy with squats and aim for 5-7 reps per set. set.
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2: Deadlift
Muscles Targeted: Hamstrings, glutes, core, lower back, forearms.
Deadlifts are probably one of the top exercises that few runners do due to fear of injury. However, the truth is that you are injury free when you perform the deadliftcorrect shapeand gradually add weights to the bar. On the other hand, if your form is poor, you will injure yourself from any exercise, not just deadlifts.
Because deadlifts strengthen the hamstrings, glutes and back, runners can benefit from improved posture, stability and overall strength. Maintaining an upright posture is essential for long-distance running, preventing injuries and improving hill performance.
If you haven't done deadlifts before, it's time to incorporate deadlifts into your training routine. This is how you do it:
- Place your feet under the bar, with your feet slightly narrower than shoulder-width apart.
- Just like with the squat, point your toe outward.
- Always keep the bar close to your body to maintain stability.
- Grasp the bar with an overhand grip and lift the bar by pushing through your heels while keeping your lower back slightly arched. At the top of the range of motion, activate your glutes by squeezing them and standing upright.
- Lower the bar in a controlled manner by pushing your hips back and then bending your knees to return to the starting position.
Just like with the squat, try going heavy with the deadlift once you're comfortable with the movement.
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#3 – Walking Lunges
Muscles targeted: Quadriceps, glutes, hamstrings, calves.
Walking lunges mimic the pattern of running and train your body to accelerate forward faster while developing coordination and alignment. The barbell will be your best companion when doing lunges.
How to perform walking lunges:
- Hold a dumbbell in each hand.
- Begin the movement by stepping forward with your left leg (or right leg) and lowering your quadriceps to a 90-degree angle as you lower the other leg toward the ground.
- Push your quadriceps back up and repeat the same movement for the other leg.
Walking lunges allow you to walk with a higher volume of 10 repetitions per leg.
4: GHD increase
Muscles targeted: Glutes, Hamstrings
Glutes Hamstring Developer ("GHD") is an effective workout for developing your hamstrings and glutes.
This machine is often overlooked by people because most of us would focus on the free weight area. However, the GHD builds strong hamstrings to increase sprint speed and prevent the risk of hamstring injuries common among athletes. The GHD also isolates the rear thigh without putting too much pressure on the back.
5: Calf raise
Muscles Targeted: Calves
Calf stretches should be part of every runner's training program because they help prevent fatigue and allow you to run smoothly through hills.
How to get started:
- Stand on your toes on the edge of a step.
- Lift your heels as high as you can and hold them for a few seconds to feel the stretch in your calves.
- Slowly lower your heels to the starting position.
Because the calf raise is an isolating movement with a small muscle group, aim for higher reps of 15 to 20 reps per set. set.
Conclusion
Runners who incorporate leg exercises at the gym into their training routine will see better results in the long term, as strength training has been shown to improve athletic performance.
Here is a summary of the 5 best leg exercises for runners:
1. Squats
2. Deadlift
3. Walking lunges
4. GHD increase
5. Calf lift
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