TOP 17 STRENGTH TRAINING LEGS EXERCISES FOR RUNNERS

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Running also ranks highly among ways to combine pleasure with health promotion.

RUNNING GAIT CYCLE

Gait cycle are divided in Two phases:

1. Stance Phases

2. Swing Phase

EXERCISE FOR FEET AND ANKLES

1. SINGLE-LEG HEEL RAISE WITH DUMBBELLS

The single-leg heel raise should be a staple of every runner’s strength training

2. MACHINE STANDING HEEL RAISE

The standing heel raise is another exercise designed to strengthen the complex of calf muscles (gastrocnemius and soleus)

3. PLANTAR FLEXION WITH BAND

This exercise promotes strength and flexibility of the foot and ankle

4. DORSIFLEXION WITH ANKLE WEIGHTS

This exercise for injury rehabilitation or to improve strength and flexibility.

5. FOOT EVERSION WITH BAND

This exercise is controlled mainly by the peroneus longus during plantar flexion and by the peroneus brevis during dorsiflexion.

6. FOOT INVERSION ON BOSU

This exercise is developing balance and proprioception, which benefits runners who race and train off-road.

EXERCISE FOR LEGS

7. WEIGHT SQUAT

The squat is primarily a quadriceps exercise,but because of its stability demand it also helps strengthen the core,the hamstrings muscles.

8. FROG JUMP

This exercise is increasing strength for the quadriceps, hamstrings, and glute muscles

9. BOX STEP-UP

This exercise provide a good burn in the glutes and quadriceps.

10. ROMANIAN DEADLIFT

This exercise increases Strength the hamstrings and glutes muscles

11. BENT-LEG GOOD-MORNING

The good-morning can be performed with straight legs, but runners with chronically tight hamstrings should perform the exercise.

12. MACHINE INCLINE LEG PRESS

This exercise that can quickly increase strength in the quadriceps and glutes

13. DUMBBELL LUNGE

longer step strengthens the gluteus medius and gluteus maximus of the forward leg more than taking a regular step does. The longer step also stretches the iliopsoas and rectus femoris of the back leg.

14. GLUTE-HAM RAISE

The glute-ham raise works both the hamstrings and the glutes, which makes it a functional exercise for runners. The hamstring muscles help you go fast,

15. MACHINE LEG EXTENSION

The machine leg extension is simple to perform and greatly improves quadriceps strength.

16. MACHINE HIP ADDUCTOR

The adductor exercise can be used either in a strength development program or as part of a rehabilitative regimen that requires developing ancillary muscles without placing undue stress on the knee joints.

17. MACHINE LEGS CURL

This exercise increases Strength your Hamstrings and glute muscles
Hii everyone this is Susomoy Halder. Your Fitness Instructor and Personal Trainer.

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Susomoy Halder

Personal Trainer

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