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ASK ANDY: A Killer Leg Exercise For Runners


It’s “marathon season,” with tons of of hundreds of my fellow fitness fanatics running marathon races in Chicago, Boston, New York, and plenty of different locations across the globe. I really like questions concerning a leg exercise for runners, as a result of it implies that the asker already understands the reality about strength training and running — it helps, not hurts!

There’s a long-standing delusion that runners shouldn’t do resistance coaching with their decrease our bodies, and it’s simply not true. Building strength and power in muscle teams just like the glutes, quads, hamstrings, and calves is not going to solely enhance efficiency however may also help prevent injuries.

As a soccer player I relate to this nicely; it wasn’t till just lately that soccer players and physios have realized that energy coaching will help them play higher for longer.

That stated, I do have a “go-to” useful leg exercise for runners that I name Three-way Athletic Lunges. It’s essential for all athletes to consider coaching all three planes of movement in order that their muscle groups put together for the unpredictability of sports activities. Right here’s the exercise — and truthful warning, it’s not going to sound like a killer. However, do this as soon as and let me know how sore you are over the following few days.

The leg exercise for runners: Three-way Athletic Lunges

Marathon runner performing a leg workout for runners
Westend61

ROUND 1:

1. Entrance lunge:

a. 6 reps (every leg)

b. These are “regular” lunges, working within the sagittal aircraft (left and proper sides of the physique)

2. Facet lunge:

a. 6 reps (every leg)

b. Working within the frontal aircraft (back and front sides of the physique)

3. Rear 45-degree rear lunge:

a. 6 reps (every leg)

b. Working within the transverse aircraft (higher and decrease physique)

ROUND 2:

1. Entrance lunge with ground faucets then throwing arms to the sky (provides gradual resistance to the explosiveness of pushing off your entrance foot)

a. 6 reps (every leg), working the sagittal aircraft

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

2. Facet lunge with ground faucets then throwing arms to the sky

a. 6 reps (every leg), working the frontal aircraft

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

3. 45-degree rear lunge with ground faucets then throwing arms to the sky

a. 6 reps (every leg), transverse aircraft

b. Each arms faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

ROUND 3:

1. Entrance lunges with ground faucets then “throwing” a lightweight weight to the sky (a lightweight dumbbell, kettlebell, plate provides resistance to the explosiveness of pushing off that entrance foot)

a. 6 reps (every leg), working the sagittal aircraft

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

2. Facet lunges with ground faucets then “throwing” a lightweight weight to the sky

a. 6 reps (every leg), frontal aircraft

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

3. 45-degree rear lunges with ground faucets then “throwing” a lightweight weight to the sky

a. 6 reps (every leg), working the transverse aircraft

b. Each weights faucet the ground in entrance of the ahead foot, then throw each arms to the sky as you convey that foot again to the beginning place.

To assist perceive what I’m speaking about, right here’s a retro video I made again within the early days of YouTube, displaying these multi-planar lunges with weights.

Work this leg exercise for runners into your coaching routine. At first, you’ll be sore, I promise. However quickly, all athletes will adapt and become stronger, faster, and extra resilient due to this distinctive lower-body exercise.

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