Building stronger legs for running
Q: I run for 2 miles three times a week. Despite all of my running, I don’t have very strong leg muscles. What exercises can I do, without equipment, to strengthen my legs?
A: Performing leg exercises will not only keep your legs strong, but could also improve your running overall. There are many exercises you can add to your workouts that just use your body weight.
Strengthening your legs will keep the muscles strong that support the joints and ligaments around your knee, which are subjected to stress when running.
Two quick and easy leg exercises that can be done almost anywhere to strengthen the quadriceps (front of legs), gluteus (butt muscles) and hamstring (back of legs) are the squat and the lunge.
•Squat. Begin by standing with your feet shoulder-width apart. Bending your knees, sit down with your heels remaining in contact with the floor. Sitting no lower than 90 degrees, press through your heels and return to standing position. Do 10 to 20 repetitions per set for one to three sets.
To spice up this exercise you can change the speed of your squat, completing one set at a normal pace and increasing the speed of the second or third. Only add this modification after you have mastered the basic squat. Once your body weight becomes less challenging, you can increase the intensity by holding filled water bottles in both hands for added weight.
•Lunges. Start with legs together. Step forward with your right foot. With your right foot firmly on the ground in front of you and with the heel of your left foot off the floor, bend your knees and lower your body toward the ground. Make sure your right knee does not extend over your toes and that your right heel does not leave the floor. Press through the heel of your right foot and return to standing position. Repeat with the left leg. Complete one to three sets of 10 to 15 repetitions.
The addition of these two exercises to your running routine can reduce the risk of running-related injuries and help you to reach your running goals.
Always consult a physician before beginning an exercise program.