Running uses all your lower body muscles, but the quadriceps group of muscles at the front of your thighs is especially important, as these muscles help stabilize your knee joint and patella. Consisting of the rectus femoris, vastas lateralis, vastas intermedialis and vastas medialis, your quads affect your running stamina and endurance. Keeping your quads strong will increase your running ability while reducing your chances of developing running-related knee problems.
Seated Straight Leg Lifts
This exercise can be performed almost anywhere and is an effective isometric quadriceps exercise. Sit on the floor with your legs extended. Bend your left leg and place your foot flat on the floor as close to your butt as possible. Wrap your arms around your bent left knee to help you maintain an upright torso.
With your toe pointing straight up to the ceiling, lift your extended right leg off of the floor. Lift your leg as high as you can, aiming for around 12 inches, and lower it to within one inch of the floor. Continue for a set number of repetitions or a predetermined time. Change legs and repeat with your opposite leg. You can make this exercise more challenging by wearing ankle weights.
BOSU Squats
Running well requires balance. Performing squats using a BOSU, a hemispheric stability ball, will challenge your balance, strengthen your quads and help eliminate any left-to-right strength imbalances.
Turn the BOSU curved side down and stand on the flat base. Place your feet as wide as possible on the base. Once you have got your balance, push your hips back, bend your knees and squat down until your thighs are parallel to the floor or as close as your flexibility allows. Extend your legs to push back up to the starting position.
If you don't have access to a BOSU, you can achieve a similar workout using one or two inflatable pillows. Make this exercise more challenging by holding weights in your hands.
TRX Lunges
TRX and other similar suspension training equipment add an extra dimension to quad training for runners by increasing the stability, flexibility and balance demand of the classic lunge exercise.
With your back to the TRX, place your left foot in the toe loop and stand up straight. Put your hands by your sides or on your hips, but feel free to use them for balance if necessary. Allow your left leg to swing backwards in the TRX while simultaneously bending your right knee. Lower your left knee towards the ground. Pull yourself forwards and upwards to return to the starting position. Continue for the desired number of repetitions and then change legs. If you don't have access to a TRX, elevate your rear foot by placing it on a step or exercise bench to make your lunges more running-specific.
Split Squat Jumps
This exercise will increase your quad power and improve your leg strength for running. Take a large step forwards with your left leg. Bend both legs and lower your right knee to within one inch of the floor. Position your arms so that your right arm is forwards and your left arm is back---this is your starting position. Jump up into the air and reverse your arm and leg positions so that, on landing, your right leg and left arm are forwards. Immediately spring into another jump and continue for the desired number or repetitions or a predetermined length of time.
References
- "High-Performance Sports Conditioning"; Bill Faran; 2001
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
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