As a runner, you're likely focused on mileage, speed, and endurance. However, incorporating strength training into your routine can elevate your performance and reduce the risk of injury. Strength training for runners is an absolute MUST! At The Impact Initiative Physical Therapy & Performance, we often see runners struggling with issues like knee pain, shin splints, and tight hips—all of which can be minimized or prevented by building strength. Below are some key strength drills to help you improve your running efficiency, reduce injury risk, and increase overall performance.
Strength Drills for Runners: Single-Leg Box Squats
Running is essentially a series of single-leg movements, so it’s essential to develop unilateral leg strength. Single-leg box squats are perfect for this.
How to Perform:
Stand in front of a box or bench with one foot off the ground.
Slowly lower yourself down onto the box using your standing leg while keeping your core engaged.
Tap the box lightly before standing back up without using momentum.
This exercise targets your glutes, hamstrings, and quads, improving stability and balance, which are crucial for a powerful and efficient stride.
Still not sure how to perform the move? Check out our video HERE!
Strength Drills for Runners: Anterior Heel Taps
Anterior heel taps are excellent for building strength in your ankles and calves, which are important for pushing off the ground while running.
How to Perform:
Stand on one leg with a slight bend in the knee.
Slowly tap your heel forward and back while maintaining control.
Alternate legs, repeat for as many reps as your Physical Therapist prescribes.
This exercise helps with ankle stability, which translates to improved running efficiency and injury prevention, especially in the lower extremities.
Still not sure how to perform the move? Check out our video HERE!
Strength Drills for Runners: Single-Leg Glute Bridge with Hip Flexion
This advanced variation of the glute bridge not only strengthens your glutes and hamstrings but also engages your hip flexors, which are essential for powerful strides during running.
How to Perform:
Lie on your back with one knee bent and the other leg straight up toward the ceiling.
As you lift your hips off the floor into a glute bridge, pull the knee of the straight leg toward your chest in a controlled motion.
Lower your hips back down and repeat for as many reps as your Physical Therapist prescribes.
This exercise enhances glute activation and improves hip flexor strength, which is key for maintaining proper running form and generating forward propulsion.
Still not sure how to perform the move? Check out our video HERE!
The Importance of Single-Leg Work
Single-leg exercises like box squats and anterior heel taps mimic the natural movements in running. Training unilaterally helps identify and correct imbalances, ensuring that both legs are equally strong and stable. This not only improves running efficiency but also reduces the risk of overuse injuries, especially in the hips and knees.
Strength drills for runners are an absolute must! By incorporating these strength drills into your routine, you'll develop the muscle support needed to improve your performance while reducing your injury risk. Looking for more guidance? Check out our YouTube channel for additional exercises that can complement your training: Impact Initiative PT YouTube Channel.
You can also schedule a FREE Discovery Call with one of our therapists using the link below!
Stay strong, stay injury-free, and keep running at your best!
Fitness-Forward. Evidence-Based. Impact-Driven.
Performance Physical Therapy
Woodstock, GA
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