KEEP YOUR LEGS STRONG

 

If you are a keen runner, an experienced marathoner or just enjoy a gentle jog, at some point you may experience pain or slight dull ache in your legs. Although running can make your legs stronger, you still need to include strengthening exercises in your programme to improve your leg strength for longer distances and avoid fatigue. 

Strength training should be at the core of any running programme in order to prevent injuries such as patella tendinopathy or achilles tendon issues. 

Running - Touchline Physio

Tieri, a coach at McMillan Running and founder of the Marathon Legs training program, says ‘It takes the body’s muscles and tendons much longer to adapt to the load of training than it does for the cardiovascular system’.

Marathon - Touchline Physio

Here we discuss the benefits of strength training to make the first step to work on strengthening your legs to support your running ambitions.

Squat

Squat - Touchline Physio

  1. Begin by standing with your feet hip-width apart. Hold your arms out in front of you or fold them across your chest. Bend your knees slightly.

  2. Brace your core and lower until your thighs are parallel to the ground. Imagine you’re sitting back into an invisible chair.

  3. If you’re concerned that you’re not dropping low enough with your squats, put a chair behind you that’s at or just below knee height, then lower until you just touch it with your bottom to ensure you’re reaching the required depth. Drive through the heels to stand up and complete the rep.

Forward Lunge

Leg Exercise - Touchline Physio

  1. Take a big step forward, land softly and lower into the position shown below 

  2. Pay attention not to move your knee forward past the toes, keeping it facing forward and not falling in.

  3. Let the body lower within your limits

  4. Then push back up into the start position

Shoulder Bridge


Leg Exercise - Touchline Physio

  1. Lay on your back with your knees bent, heels in line with your bottom and your arms rested by your side. 

  2. Take a deep breath in, as you exhale, flatten your lower back to the floor as though you are lifting your tailbone to the ceiling. Visualise each vertebrae leaving the floor one by one until you are weight-bearing through your shoulders. 

  3. You should be aware of your buttock muscles working to hold the lift. When you are ready to inhale, return back down to the mat one vertebrae at a time starting from the upper back, working your way down through the mid back then eventually the lower back.

Step up

Knee Exercise - Touchline Physio

  1. Hold a weight in one hand, put the opposite foot up on the first or second step

  2. Push up through the knee on the step, keeping the knee in line with the foot.

Calf Raises


Calf Exercise - Touchline Physio

  1. Hold your chair or kitchen countertop

  2. Push up on the toes focusing on going up

  3. Lower down slowly

With all exercises, focus on slow, correct technique and increase reps only when you are ready and within the limits of pain.

  1. Hold each movement for 2-3 seconds 

  2. You can use body weight or add light hand weights

  3. Try to aim towards 3 sets x 3-5 workouts per week

I hope you find these all helpful. Please leave us a comment or get in touch. Also feel free to share our content with your family and friends.

Note: These exercises are a general guideline to improving and maintaining mobility. If your pain worsens then please consult a healthcare professional or book an appointment with us to review your technique.

 
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