The Best Leg Strength Training For Runners

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5 Principles Of Leg Strength Training For Runners Training legs for strength are more than just simple running exercises. Running is good but it needs to be supplemented with strength training workouts.

This will help to minimize chances of injury while making a runner more efficient, stronger, and swifter. Below are the essentials of leg strength training that runners must add to their cross­training workouts.

1. A wide variety of sets ad reps

Different muscles effects require different reps and sets. For the sake of leg strengthening 5 reps of weight lifting can suffice and the weighs must be used to the point of exhaustion. 5 repetitions are ideal for squats and deadlifts while one­leg variations require a rep range of 8­12. Core balance workouts must focus on sets that go for 0.5 to 1 minutes.

2. Functionally superior workouts

Different exercises yield different outcomes. Squats definitely produce better neuromuscular effects than those of isolation curls. For dynamic balance, single leg variations (squats, splits, deadlifts, and lunges) are more efficient and provide more carryover to running.

3. Train throughout the year but relax during competitions

In the fall season, a runner needs to increase his aerobic base and strength train during other seasons. It is extremely imperative that firm strength foundation and workout proficiency be established. At the onset of the racing season, the training frequency is rehearsed so that performance and recovery are maintained. The body needs to stay strong year­round and so, lifting must go on as usual.

4. Hopping, jumping, and skipping

The best examples of explosive workouts include fast high-knees, frog jumps, jump squats, and bounding. Plyometrics are necessary for flexibility of leg joints, muscles, and tendons.

5. Ballistic weightlifting

This entails lifting quickly, heavily, and in the correct form. This technique stimulates fast-twitch muscles and more power is gained.

The type of leg strength training exercises required for running is totally different from typical strength exercises of a gym. Rather than doing bench presses, leg extensions, and biceps curls, an athletic runner needs those workouts which bring about stability when running.

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