Running involves movement, balance, and strength. If you ever feel as if your legs quit before your energy does, you are among the majority of runners who deal with heavy legs and exhaustion despite their endurance. The Athlete's Guild is aware of what runners go through, which is why we promote the value of strength training in the form of single-leg exercises.
Moving one leg at a time again and again is running; isolation of legs may improve power, stability, and endurance. These five exercises will give you strength enough to keep going, maintain your injury-free self, and perform at higher levels. At The Athlete's Guild, we don't just train runners; instead, we build more robust, agile, and worldly athletes.
Reason for Single-Leg Exercises for Runners
Every running step is a movement of balance and control. When one side of the body is uneven relative to the other, postures become worse, and efficiency worsens, causing injuries. Training the legs one at a time helps correct some of the imbalances, improves coordination, and increases strength with every step.
We incorporate these exercises in strength programs at The Athlete's Guild for all runners. Whether you are preparing for a marathon or looking to knock off a couple of seconds from your time, these exercises will have you developing the stability and strength needed to run fast.
1) Single-Leg Glute Bridge
Why It Helps: It develops the glutes, core, and hamstrings, improving push-off power while decreasing stress on the lower back.
How to Do It
-
Lie on your back with your knees bent and your feet flat on the floor.
-
Lift one foot off the ground and straighten it forward.
-
Press through the heel of your foot on the ground to raise your hips.
-
Hold at the top for a second, then slowly lower.
-
Repeat for 10 reps on each side.
This exercise assists runners in engaging the proper muscles and avoiding lower back overuse. In The Athlete's Guild, we guarantee our athletes will dominate effective glute activation to enhance the running economy.
2) Single-Leg Romanian Deadlift
Why It Helps: It engages the hamstrings, glutes, and core while enhancing balance and stability.
How to Do It
-
Stand on one leg with a slight knee bend.
-
Hold a dumbbell in one hand (opposite to the working leg).
-
Hinge at the hips so that the weight gets lowered while the free leg gets extended behind you.
-
Keep back straight, and keep core engaged.
-
Return to standing position and repeat for eight reps on each leg.
Balance is everything for runners, and the exercise also strengthens the stabilizing muscles involved in your stride. Coaches from The Athlete's Guild focus on form and control to achieve the best results from your workout. These workouts help reduce stress in athletes.
3) Step-Up
Why It Works: It builds explosive power, strengthens quads and glutes, and increases stability in the knee.
How to Do It
-
Position yourself in front of a box or solid bench.
-
Step up with one leg, pushing the other knee towards your chest.
-
Lower back down in control.
-
Do 10 reps on each leg.
Step-ups replicate the action of running, making them an excellent addition to any runner's training. At The Athlete's Guild, we use variations of this exercise to enhance strength and conditioning in our athletes.
4) Single-Leg Squats (Pistol Squats)
Why It Helps: It strengthens the legs, enhances mobility, and develops control.
How to Do It
-
Stand up tall and lift one leg out in front.
-
Lower yourself slowly into a squat with the extended leg kept off the ground.
-
Push back up through the heel to stand.
-
Do 6-8 reps on each leg.
This is a complex movement, but it's worth it for enhancing control and minimizing knee stress. At The Athlete's Guild, we adapt this exercise to each runner's level, allowing them to advance safely.
5) Bulgarian Split Squats
Why It Works: It strengthens the quads, hamstrings, and glutes and enhances mobility and balance.
How to Do It
-
Stand in front of a bench and position one foot behind you on the bench.
-
Bend into a lunge position, keeping your front knee above your toes.
-
Push back up to the standing position.
-
Do 8-10 reps per leg.
Bulgarian split squats isolate essential muscles that are involved in running and ensure imbalances don't result in injury. At The Athlete's Guild, we include this exercise in personal training regimens to empower runners with strength and stamina.
How to Include These Exercises in Your Regimen
In order to derive the most benefits from these exercises, allocate a minimum of one day a week to strength training. Here is a basic plan to adopt:
-
Warm-up: 5-10 minutes of dynamic stretches
-
Workout: 3-4 sets per exercise
-
Cool-down: Light stretching and mobility work
Do you need a structured plan designed for your goals? The Athlete's Guild is an expert performance training program for runners. Do you need help with strength training exercises, recovery, or injury prevention? Our professional coaches are here to assist.
Train Smarter with The Athlete's Guild
Athletes consider strength training their secret weapon: hours spent in the gym often yield little, whereas a few strategic, consistent exercises are likely to provide genuine performance improvement. At The Athlete's Guild, we work you through a completely personalized program that focuses on strength, speed, and injury-free performance.
If you're serious about improving your run, you should train like an athlete. Contact The Athlete’s Guild, and together, we will keep your training accurate, step by step, toward a more substantial, faster you.
Schedule a Call with The Athlete's Guild now to begin purposeful training!