4 Lower Body Strength Exercises: The Key to Running Injury-Free!
As a runner, you know that endurance is essential. But here’s something you might not realize: running isn’t just about logging miles—it’s also about building strength. If you want to prevent injuries and run more efficiently, incorporating strength exercises into your routine is a game-changer. 💥
Strength training for runners is often overlooked, but it plays a crucial role in maintaining proper form, enhancing performance, and reducing the risk of common running injuries. Think of it as the foundation that supports your endurance training.
So, if you're serious about running injury-free and improving your performance, don't sleep on strength exercises! Here are our favorite lower body strength moves that every runner should include in their training.
1. 1 and 1/4 Hack Squat
Use a foam roller and the wall for support!
The 1 and 1/4 hack squat is a powerful exercise that targets your quads, glutes, and hamstrings. It's especially beneficial for runners since it helps build the strength needed for explosive strides while also improving stability. By adding the 1/4 squat at the bottom of the movement, you activate your muscles more intensely, building strength through a fuller range of motion.
How to Do It:
Stand with your feet shoulder-width apart, with a foam roller placed behind your back for support.
Lower into a deep squat, keeping your knees behind your toes and your chest up.
When you hit the bottom of the squat, perform a small 1/4 squat movement before returning to the standing position.
Focus on driving through your heels and squeezing your glutes as you rise back up.
Tip: Keep the motion controlled and ensure you're engaging your core to prevent any strain on your lower back.
2. Single Leg Split Squat
Focus on full depth!
Single-leg split squats are amazing for targeting each leg individually, helping you develop balance and strength in both legs. This exercise mimics the running stride and builds the strength necessary to handle the impact of running, especially in the glutes, quads, and hips.
How to Do It:
Stand with one foot forward and the other foot extended back, similar to the starting position of a lunge.
Lower your back knee toward the floor, keeping your torso upright.
Focus on reaching full depth by getting your back knee as close to the ground as possible without compromising form.
Push through your front heel to return to the standing position.
Tip: To increase the challenge, you can hold dumbbells or a barbell for added resistance.
3. Resisted Side Steps
Great for hip stability and strengthening the glutes.
Resisted side steps are excellent for strengthening the hip abductors, glutes, and quads. These muscles are crucial for stabilizing your pelvis during running, especially on uneven surfaces. Strengthening them will help you maintain proper alignment and avoid unnecessary strain on your knees and hips.
How to Do It:
Place a resistance band just above your knees, or around your ankles for a greater challenge.
Stand with your feet shoulder-width apart, knees slightly bent, and engage your core.
Step to the side with your right leg, keeping tension on the band.
Follow with your left leg, maintaining the tension, and repeat the movement in the opposite direction.
Tip: Keep your knees pushed outward against the resistance band and avoid letting them collapse inward.
4. Resisted Forward AND Backward Steps
Strengthen your hips, quads, and glutes in both directions!
This move mimics the forward and backward motions of running and can significantly improve your ability to generate power with each stride. It also strengthens your glutes and hamstrings, which are often underworked in traditional running exercises.
How to Do It:
Place a resistance band around your ankles or just above your knees.
Begin by stepping forward with your right foot, maintaining tension in the band.
Once your right foot is forward, step back with the left foot.
Repeat the movement forward and backward for 10–12 reps per leg.
Tip: Focus on maintaining a steady pace and controlling the movement, especially when stepping backward, to engage the glutes and hamstrings fully.
Consistency is Key — Strength training doesn’t have to be overwhelming or take up hours in the gym. Aim to incorporate these exercises 2-3 times per week alongside your regular running routine.