Quad Exercises For Running

The quadracep muscle in your upper leg is the largest muscle group in your body. Their main function during the act of running is to extend the knee, and then contract to pull your knee toward your chest. A strong quadracep is especially important for sprint-type running, because of the explosive power exerted, but is less important for distance running as discussed in "Running Anatomy" by Joe Puleo and Dr. Patrick Milroy.

Exercises with Weights

Increasing your quads strength can be accomplished by using strength training with weights. Plueo and Milroy suggest starting with the machine leg extension. Choose a low weight setting to start with, sit upright on the seat, hook your feet under the padded fulcrum then slowly extend both legs upward to full extension, then gradually lower your legs while still resisting the weight to resting position. Repeat for 6 to 8 repetitions, and gradually increase reps and weight as quad strength increases. This exercise greatly strengthens the four major muscles that comprise the quads and helps kneecap tracking. Another excellent quad strengthener is the dumbbell lunge. With a low poundage dumbbell in each hand, stand erect, then take a small forward step with one leg so that your quads are parallel to the ground. Return the leg to original standing position by pushing upward. This lunge requires proper form and technique to be effective, so proceed slowly. As with the previous exercise, increase weight and reps as your strength increases.

Exercises without Weights

If you do not have access to weights or machines, then use your own body weight to strengthen your quads. The article "Knee Pain Exercises" describes a few of these quad strengthening exercises, like short-arc leg extensions. Sit or lie on floor, keeping your leg straight then raising your foot about six inches off the floor. Hold for 5 seconds, then slowly lower your foot, bending your knee. Do 10 repetitions and switch sides. A towel can be placed under your thigh for support. Also try leg lifts; lie flat on back with your left knee bent at a 90-degree angle, and foot flat on floor. Keeping the right leg straight, slowly lift it to the height of the left knee. Hold for a count of 3. Repeat 10 times, then switch sides. Work up to 10 sets of 10 over several weeks.

Plyometric Exercises

Plyometric exercises use your own body weight through explosive movement. Referring again to Puleo and Milroy's book, a plyometric-trained runner can improve his running economy because of improved muscle contraction and more efficient strides, and your quads are the main recipient muscles. The frogger exercise requires you to explode from a squatting position with your arms extended straight in front of your body. Sweep your arms backwards, then quickly forward using your momentum to propel your body upward into a jump. Land as lightly as possible, and resume the squatting position. Repeat for 6 to 8 reps, and increase as your quads grow stronger. An easy exercise to do is the box step-up. Stand erect in front of a box or bench no higher than your knee. Place your foot on the box and then step up with the other leg until you are standing on the box. Step down, and reverse the pattern used to engage your other quad. Repeat for 6 to 8 reps, and increase as your quads grow stronger.