{"id":265,"date":"2020-08-11T23:47:00","date_gmt":"2020-08-11T23:47:00","guid":{"rendered":"https:\/\/womensfitnessfestival.com\/?p=265"},"modified":"2021-12-31T19:40:51","modified_gmt":"2021-12-31T19:40:51","slug":"lower-extremity-strength-exercises-for-runners","status":"publish","type":"post","link":"https:\/\/womensfitnessfestival.com\/?p=265","title":{"rendered":"Lower Extremity Strength Exercises for Runners"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; admin_label=&#8221;section&#8221; _builder_version=&#8221;3.22&#8243; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text admin_label=&#8221;Title&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_text][et_pb_text admin_label=&#8221;by&#8221; _builder_version=&#8221;4.14.4&#8243; text_font=&#8221;Oswald|200|||||||&#8221; text_font_size=&#8221;21px&#8221; text_letter_spacing=&#8221;1px&#8221; text_line_height=&#8221;1.8em&#8221; header_font=&#8221;Oswald|600||on|||||&#8221; header_4_font=&#8221;Oswald|||on|||||&#8221; header_4_font_size=&#8221;20px&#8221; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221; custom_margin=&#8221;||-16px||false|false&#8221; custom_padding=&#8221;6px||0px||false|false&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h1>Lower Extremity Strength Exercises for Runners<\/h1>\n<p>By: Shana Urban PT, DPT, ATC, CSCS<\/p>\n<p><!-- divi:paragraph --><\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_5,1_5,1_5,1_5,1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/womensfitnessfestival.com\/wp-content\/uploads\/2021\/12\/Brayley.jpg&#8221; alt=&#8221;Dawn Levine, PhD&#8221; disabled_on=&#8221;on|on|on&#8221; admin_label=&#8221;Levine&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; border_radii=&#8221;on|50%|50%|50%|50%&#8221; disabled=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][et_pb_column type=&#8221;1_5&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Oswald|200|||||||&#8221; text_line_height=&#8221;1.8em&#8221; hover_enabled=&#8221;0&#8243; global_colors_info=&#8221;{}&#8221; sticky_enabled=&#8221;0&#8243;]<\/p>\n<p>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.<\/p>\n<p><strong>Single Leg Bridge<\/strong><\/p>\n<ul>\n<li>Begin on your back, one knee bent, and the other leg extended with both legs aligned.<\/li>\n<li>Tighten your abdominals and lift your hips off the floor, then lower down.<\/li>\n<li>Repeat on the same side 10 times then switch legs. Repeat for a total of 3 sets on each side.<\/li>\n<li>Make sure to keep your abdominals tight the whole time and do no use your lower back to lift.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/womensfitnessfestival.com\/wp-content\/uploads\/2021\/12\/Bridge1.jpg&#8221; alt=&#8221;Glute bridge&#8221; align=&#8221;center&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/womensfitnessfestival.com\/wp-content\/uploads\/2021\/12\/Bridge2.jpg&#8221; alt=&#8221;Glute bridge&#8221; title_text=&#8221;Bridge2&#8243; align=&#8221;center&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Oswald|200|||||||&#8221; text_letter_spacing=&#8221;1px&#8221; text_line_height=&#8221;1.8em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><strong>Backward Step Down<\/strong><\/p>\n<ul>\n<li>Begin standing on top of a step.<\/li>\n<li>Balance on one leg and lower the other leg behind you slowly.<\/li>\n<li>Lightly touch your foot to the ground then return to the starting position and repeat.<\/li>\n<li>Make sure to maintain your balance on the one leg during the exercises, keeping your knee facing forward.<\/li>\n<li>Repeat on the same side 10 times then switch legs. Repeat for a total of 3 sets on each side.<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/womensfitnessfestival.com\/wp-content\/uploads\/2021\/12\/Back_step.png&#8221; alt=&#8221;Back Step-down&#8221; align=&#8221;center&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; text_font=&#8221;Oswald|200|||||||&#8221; text_letter_spacing=&#8221;1px&#8221; text_line_height=&#8221;1.8em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p><strong>Reverse Lunge<\/strong><\/p>\n<ul>\n<li>Begin standing with your feet shoulder width apart.<\/li>\n<li>While keeping your trunk upright, step back and lower your hips down toward the floor.<\/li>\n<li>Return to the starting position then repeat on the other side.<\/li>\n<li>Make sure to keep your abdominals tight and keep your knee and toes pointing forward. Never let your knee move forward beyond your toes.<\/li>\n<li>Repeat 10 times on each leg. Perform 3 sets.<\/li>\n<\/ul>\n<p>[\/et_pb_text][et_pb_image src=&#8221;https:\/\/womensfitnessfestival.com\/wp-content\/uploads\/2021\/12\/Reverse-Lunge.jpg&#8221; alt=&#8221;Reverse Lunge&#8221; align=&#8221;center&#8221; _builder_version=&#8221;4.14.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lower Extremity Strength Exercises for Runners 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