We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Regular strength training can improve your running performance. You might think hitting the pavement for miles at a time would strengthen your legs adequately, but the repetitive motion of running often leaves you muscularly imbalanced, meaning certain muscles become stronger than others. When your quadriceps are the weak link and poorly conditioned, you can suffer from knee pain commonly called runner's knee. The best quadriceps exercises for runners work the front and sides of your upper, front thigh muscles.
The single-leg squat targets your quads and, as a bonus, your glutes. To perform the move, stand with your feet about hip-width apart and shift your weight to your right leg. Bend your right hip and knee simultaneously to perform a squat. Aim for about a 50-degree bend in the knee, keeping your hips even and the knee over the foot. Extend the leg to return to the start position to complete one repetition. Do at least one set of 10 to 12 repetitions for each leg, working your way up to two or more.Once using your body weight feels easy, hold dumbbells in each hand starting with about 5 pounds.
Leg Lifts and Presses
Standing leg lifts and foot presses build endurance in the quad muscles. Stand up against a wall and press your back into the surface. Lift your left leg as high as you can and extend the knee; hold for five to 10 seconds. Do this move five times for each leg. For the pressing move, sit or lie down and stack one foot on top of the other. Pull up with your lower foot as you push against it with the upper foot. Hold approximately 10 seconds and switch feet. Do this five times total.
Foot turns train the sides of your quadriceps. Sit or lie down and extend both legs out in front of you. Bend your toes toward your shins and tighten your thigh muscles. Turn your feet out as far as you can and hold for about 10 seconds. Repeat, but turn the legs inward as far as you can. Do this three times.
Reserve these strengtheners for your off-training season so you are strong when competition begins and your miles ramp up. Fit them in after your easy runs on nonconsecutive days. Do not try to strengthen the quads after hard track workouts, tempo runs or long runs when your muscles are already taxed.