5 leg exercises to strengthen your running performance
What's the story
Working on your running cadence can greatly improve your running efficiency and prevent injuries.
By increasing your cadence, you decrease the amount of time your feet spend on the ground, making your run more efficient.
This article lists five leg exercises that specifically strengthen the muscles you use for running, helping you increase your cadence.
Squats
Squats for stronger quads
Squats are a basic but highly effective exercise for strengthening the quadriceps, hamstrings, and glutes - the key muscles used in running.
By building strength in these muscles, you'll enhance your push-off power and stride length, both critical for boosting your running cadence.
Begin with two sets of 10 reps and progressively add more as your strength improves.
Lunges
Lunges for improved balance
Lunges target multiple muscles simultaneously, including your quads, hamstrings, and glutes, while also enhancing balance and stability.
Improved balance is crucial for sustaining your pace and upping your cadence without compromising form.
Adding forward lunges to your routine with three sets of eight reps on each leg can be a game-changer.
Calf raises
Calf raises for explosive power
Strong calves are vital for generating explosive push-off power when you run, which directly impacts your ability to increase cadence.
Calf raises isolate and work the gastrocnemius and soleus muscles in your calves.
Doing three sets of 15 calf raises every day will strengthen these muscles and help you achieve a faster foot turnover.
Plyometrics
Plyometric jumping exercises
Plyometric exercises, like box jumps or jump squats, introduce an explosive component to strength training, and that's great for increasing your running cadence.
These exercises boost muscle power and speed by teaching your muscles to contract faster and with more force.
Incorporating plyometrics twice a week can make a huge difference in leg strength and running efficiency.
Hip flexors
Hip flexor strengthening
The hip flexors are responsible for lifting your legs with each stride you take while running.
Stronger muscles in this area will allow for longer strides and higher cadence rates.
By incorporating exercises such as high knees or standing thigh lifts into your routine, you can strengthen these muscles. Aim for three sets of 10 repetitions on each leg.