How to Strengthen Legs for Running
By: SudbyTotal Views: 318, Word Count: 550,
While running does offer required muscular strength to improve your running, combining strengthening exercises helps in giving an extra boost. Many of you might wonder as to how to strengthen legs for running, the answer lies ahead.
There are some quick power workouts intended to build the strength of the leg, which when done alongside regular athletic training could help achieve personal bests, whether for walking, racing or just for long jogs in the park. These strengthening exercises also help in lessening injuries while running.
You can achieve best results by beginning slowly and then increasing the intensity as you get stronger. Perform these exercises at least thrice a week with a rest day between sessions and increase the repetitions as you get stronger. Start these moves at least 6 to 8 weeks prior to any race. You must start off with 5 to 7 minutes of slow jogging and then jumping jacks to warm up. Head out for your regular walk or run after the workout.
How to strengthen legs for running could be answered by performing twists as they reinforce core stability, calves, feet and Achilles tendons. Stand with feet shoulder width at a distance, jump to some extent, landing gently with both feet pointing to the right, repeat it, ending with both feet pointed to the left.
You must allow arms, shoulders and torso to balance the movement of your legs by twisting in the opposite direction. Begin with one set of 6 to 10 repetitions, adding 1 rep per workout until reaching 20. You must then add another set after 3 weeks, starting at 6 and working your way up.
Sidekicks strengthen hamstrings and quads; however, a relaxed, smooth motion is required to avoid Achilles or calf injury. You need to stand with feet a few inches apart, then swing right leg out to the side, while jumping up on the ball of your left foot. Then swing right leg back in, when you land on the ball of the right foot. Swing left leg out to the side and back to complete the repetition when your foot touches down.
Carry out heel raises. For that you need to stand with both feet flat on the floor and use your calf muscles (the lower back leg muscles) to lift yourself up onto the balls of your feet as far as you could go. Then lower your heels slowly back down to the floor. You need to repeat this exercise several times. When you are fully equipped with this exercise, try only one leg at a time while balancing yourself on a chair or door frame.
Stretch and massage those lower leg muscles on the back and front of your leg as this would help in making the muscles longer and relieve swelling if any, which would cause pain. If your lower leg pain is severe, you might need to apply ice on the area. Apply ice on the area until it is numb and then massaging would be appropriate as it won’t hurt you if you massage after your leg is numb.
The above exercise and tips would be relevant on how to strengthen legs for running and would improve your leg muscles for any kind of intense running.
About the Author
Robert Sudby has practiced as a General Physician in Cleveland for a number of years. He is retired but still likes to share fitness secrets and tips with people. You can benefit from his articles on fitness and general well being
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