Lower Extremity Strength Exercises for Runners

By: Shana Urban PT, DPT, ATC, CSCS

Including strength training to your workouts can help make you a better runner. Getting stronger will also help prevent injuries. Strength exercises should be performed 3-4 days per week for maximum benefit.

Single Leg Bridge

Begin on your back, one knee bent, and the other leg extended with both legs aligned.
Tighten your abdominals and lift your hips off the floor, then lower down.
Repeat on the same side 10 times then switch legs. Repeat for a total of 3 sets on each side.
Make sure to keep your abdominals tight the whole time and do no use your lower back to lift.

Backward Step Down

Begin standing on top of a step.
Balance on one leg and lower the other leg behind you slowly.
Lightly touch your foot to the ground then return to the starting position and repeat.
Make sure to maintain your balance on the one leg during the exercises, keeping your knee facing forward.
Repeat on the same side 10 times then switch legs. Repeat for a total of 3 sets on each side.

Reverse Lunge

Begin standing with your feet shoulder width apart.
While keeping your trunk upright, step back and lower your hips down toward the floor.
Return to the starting position then repeat on the other side.
Make sure to keep your abdominals tight and keep your knee and toes pointing forward. Never let your knee move forward beyond your toes.
Repeat 10 times on each leg. Perform 3 sets.