Hi, guys! For runners, leg strength training is extremely important. Strength training has many benefits for runners, such as improving running efficiency, avoiding injuries, and making running easier. But there is an important question of how to get legs stronger for running. If you are wondering, bear with me.
Let’s use simple movements, simple venues, for quality exercise that can get your legs stronger for running.
1, Squat against the wall
What you need to do is to have your back against the wall, your shins perpendicular to the floor, and your knees facing the top of your feet. However, do not exceed the toe of the knee and do not buckle the knee, otherwise it will increase the pressure on the knee and lead to injury. The main purpose of this exercise is to increase the strength level of the front thighs.
Another simple move is a lunge. Please follow me to do so. Start by taking a step forward with your torso straight and your front legs at about 90 degrees. The important thing here is to keep your front knees above your toes and keep your back straight. This movement is a functional rehabilitation training movement, its main function is to comprehensively improve the level of lower limb strength and stability.
The way to do this is to keep your head, shoulders, and hips in line, your pelvis in a neutral position, and your weight at the point where your leg extends across your heel. It is recommended to do three sets of 40 seconds each with a 20-second rest. The important thing here is to keep your back straight.
4, Supine straight leg raise
The next exercise requires you to get a yoga mat, so let’s lie down. Start by lying flat on your back on a yoga mat with your thighs stretched, raising them with your knees straight. It is important to note that the thigh must be straight, so as to achieve the purpose of strengthening the quadriceps muscle strength in the front of the thigh.
Guys, the above several are the basic version of lower limb exercise, suitable for basic sports. Next I will introduce the more difficult lower extremity strength exercises. But the same requirements for the site is very low, just need to find a relatively open and safe open space.
5, High leg lifts
The movement needs to be straight back, visual ahead, forefoot landing fast alternating leg lifts. The thing to be careful of here is the center back. This move is good for the whole body, especially the thighs.
6, Run fast
Use proper running form and run as fast as you can. It doesn’t have to be a long run. It’s good for short distances, like running 30 meters and back and forth.
With your feet in a half squat and your upper body slightly forward, put your arms behind you in a ready position. The two legs push out hard, fully straighten the hip, knee, ankle three joints, at the same time the two arms quickly forward swing, the body jump forward and above, and then with the full foot on the ground to bend the knee buffer, two arms put into a prepared posture. Repeat for 5 to 7 times and 3 to 4 sets. This exercise mainly works the rectus femoris and thigh muscles. Exercise with caution if you are still growing, as it may affect bone development.
The last move is also the most demanding. Burpees are complex movements that combine squats, push-ups, squats and high jumps.
- Stand with your feet open side by side;
- Lower yourself into a squat position and place your hands on the floor;
- Kick your feet back and land on the ground in a push-up position;
- Jump the foot forward to the outside of the hand, return to the squat position.
- Finally jump up, this is a whole movement.
You can search related videos, so that you can better and more accurate exercise.
So, guys, is there an answer to the question of how to get legs stronger for running? If you have the answer, get moving! Choose suitable for their own seamless leggings and sports clothes and family exercise together! Have a good day!