How to strengthen your legs for running | 7 leg workouts for runners

Any leg workouts for runners you can work into your weekly routine can help you resist fatigue and transform you into an efficient runner. 

And if you’re a runner, you probably have these questions:

The good news is, leg strengthening exercises for runners aren’t complicated, nor does it require fancy equipment.

So let’s dive right in and talk about what you need to know about leg workouts for runners.

EVERYTHING YOU NEED TO KNOW ABOUT LEG WORKOUTS FOR RUNNERS

Let’s jump into some of the most asked questions about leg workouts for runners.

Should runners do leg workouts?

In a word? Yes. You can always choose to skip leg workouts, but you’ll miss out on a few benefits such as: 

How often should runners train legs?

Aim to do leg strength training 2 to 3 times a week to strengthen your legs for running.

How long should your strength training sessions be?

A 45 to 60 minutes strength training for runners workout will give you the most benefits, but it is a tall order when you don’t have an existing strength training routine, so let’s build up to it gradually and start with a few leg exercises for runners.

After a hard run (that’s your track workouts, interval runs, and tempo runs), throw in one set of lunges (more on this below). 

We’re doing these leg strengthening exercises for runners after your harder runs because we want to keep those easy days easy (so you can recover) and hard days hard. 

Then, add another set of leg exercises for runners after you’ve gotten into the habit of doing some strength moves after a run, and continue adding more leg exercises from there.

But, ultimately, you know your body best and what works for you. If you find it hard to maintain good form in your leg workout after a speed run or a tempo run, then move things around so you can fit in quality leg strengthening exercises.

You don’t have to start with a full-hour strength training session, but you can build yourself up to it using these quick leg workouts for runners.

THE 7 BEST LEG WORKOUTS FOR RUNNERS TO  DO

These strength moves are individual workouts and not a complete training program. If you do these sessions, always pay attention to how you feel before, during, and after your strength exercises. 

The number of miles you’ve run, your pace, how much you’ve slept, and if you’ve been recovering well from running all play a part in how you feel on any run or strength session. 

If you feel excessive soreness or sharp pain, it may be a good idea to take a rest day instead.

The exercise: clamshells, to work your hips

Why should you work your hips? Your hip flexors allow you to lift your knee toward your hip, and flex and extend behind you. (Your hip flexors are a group of muscles (the iliacus, psoas major muscles (also called the iliopsoas), and the rectus femoris.)

How to do it:

• On a yoga mat, lie on your left side, knees bent, legs stacked on top of each other
• Keeping your heels glued together, lift your right knee to hip height and return slowly to your starting position.
• Repeat with your right side and left leg.

The exercise: lateral lunge, to work your glutes 

Why should you work your glutes? Your glutes (glute medius and glute maximus) stabilize your pelvis and your hips.

The telling signs of weak glutes: back pain (because your spine will absorb more stress); dull pain in front of your knee (because weak glutes can cause your knees to collapse inwards when your foot hits the ground, placing more pressure on your knee caps.)

How to do it: 

• Stand shoulder width apart and with your right leg, take a large step to the side, aiming to get your right thigh parallel to the floor. 
• To return to your starting position, press into your right foot and press your body up toward your left leg and back to your starting position. 
• Repeat with your left leg.
• Do this 12 times
• And repeat 3 times

The exercise: forward leg lunge with weights, to work your quads

Why should you work your quads? Your quadriceps, hamstrings, and calf muscles propel you forward.

How to do it: 

• Begin with your feet shoulder-width apart. 
• Then, take a step forward with your right leg and lower your leg until your knee forms a 90-degree angle. 
• Push your weight into your right heel to drive yourself back into your starting position. 
• Repeat with your left leg.
• Do this move 7 times
• And repeat 3 times

The exercise: stair calf raises

How to do it:

• Stand with your toes on a stair, with heels off the step behind you, hip-width apart. Place your hand on a stair rail for stability. Then, slowly lift your feet into the air so you’re standing on your toes.
• Lower your heels down past the stair, beyond being parallel to the stair
• Do this 10 times
• Repeat 3 times

The exercise: wall sits

How to do it:

• Place your back against a wall and have your feet slightly in front of you, hip-width apart
• Slide your back against the wall as if you’re sitting in an invisible chair. Your thighs should be parallel to the floor.
• Hold this pose for 30 seconds
• Repeat 3 times

The exercise: hip bridges, to strengthen your hips

How to do it:

• On a yoga mat, lie on your back, arms by your side, knees bent, and feet flat on the mat
• Press into your heels, tighten your glutes and abs as you lift your hips off the mat
• Lower yourself slowly back to your starting position
• Do one set of 10 reps
• Repeat 3 times

The exercise: bodyweight squat, to work your quads and glutes

How to do it: 

• Start with your feet hip-width apart and sit back, as if you were going to sink into a chair
• Then, return to standing
• Do this 8 times
• And repeat 3 times

Any leg workouts for runners you can work into your weekly routine can help you resist fatigue and transform you into an efficient runner. The key is to get into the rhythm of doing leg exercises for runners in a way that works for you.

The running tips don’t end here, you’ll find a free workbook that will walk you through everything you need to build a habit of combining running and strength work. Grab it now!