Watch this video and check out some running leg strength exercises at home. Strength exercises are a great addition to your workout and can really compliment your running. You’ll need to find some weights (even heavy shopping bags will work!).

Download your free running workout at home pdf. 

Watch the video or read more below:

Here are your Running Leg Strength Exercises at Home Exercises:

Exercise #1: Hip Thrust (with weight)

Why do This?

This works your glutes (back of the hips) which push you forwards when running.

How to do This:

• Use a chair or something to rest your upper body onto, and walk your legs forwards
• Place your weight over your hips/pelvis
• Lower your hips down and raise them up

Repeat: 3 x 6-8 times.

Exercise #2: Split Squat (with weight)

Why do This?

This works your legs and glutes, which help push you forwards when running. Standing is very functional for runners and great to add to your routine.

How to do This:

• Use a chair or something to rest your foot on, and walk/hop your other leg forwards
• Hold onto your weight e.g. heavy shopping bags
• You’ve got two options to vary this exercise

Variation #1: Body Upright

• Keep the body upright. Bend your front knee to lower and raise the body. Generally, you’ll feel the muscles working mainly at the front of the thigh

Repeat: 3 x 6-8 times.

Variation #2: Body Leaning Forwards

• Lean the body forwards at the hips. Bend your front knee to lower and raise the body. Generally, this will work the glutes (muscles at the back of the hips)

Repeat: 3 x 6-8 times.

Exercise #3: Single Heel Raise (with weight)

Why do This?

The calves push you forwards when running.

How to do This:

• Use a chair or something to hold onto for support
• Hold onto e.g. heavy shopping bag
• Starting with your heel off the edge of a step increases your range of movement
• Raise and lower your heel

Repetitions: 3 x 6-8 repetitions

Leg Strength Exercises

What weight to use?

• This is a personal preference and everyone’s different
• Choose what you feel is a heavy weight and try the exercises above
• Gauge how your muscles feel within 24-48 hours
  • If you don’t feel like the muscles have had a workout, increase the weight
  • If you feel the muscles have had too much of a workout,  decrease the weight

How Many Times a Week?

2-3 times a week

Linking your exercises to your running routine is great: 

• Aim to complete the exercises before or after you run

This article and video go through strength exercises in a little more detail.

Check out this FREE DOWNLOAD on Running Workout at Home.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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