Strength training is an important element in helping runners improve their performance. Add these simple exercises to your next workout for stronger runs this summer. Take your workout to the next level or just make sure you're doing them properly with these instructions and tips from our expert trainers. Featuring the Dona Jo EXCLUSIVE print to Fleet Feet Sports - LACES! Shop now and show them off.
For standing leg raises, stand up with feet shoulder width apart and back straight. Keep your stabilizing knee slightly bent and activate your core to maintain balance. Lift one leg a few inches off the ground, and slowly increase the height as you lift to the side. Lower it back to the starting position and repeat. For a good leg workout do 10-15 reps, 3 times on each leg.
Tip: To help maintain balance you can start by holding onto the back of a chair or looking at something in front of you on the ground.
Standing shoulder width apart, take a big step forward with one leg. Slowly bend both your front and back leg to form a 90 degree angle and make sure both knees are about 2 inches off the ground. Activate your core for balance while making sure your front knee is behind your toes. You will feel this work your quads, hip flexer and glutes. Straighten both legs to reset and lower to get back in the lunge position. Look to do 10-15 reps, 3 times on each leg.
Tip: For a more advanced move, once in the lunge position, use your front leg to push off and have both feet shoulder width apart before going into your next lunge.
With good posture and a proud chest, slowly begin to bend your knees as if you are going to sit on a chair. Feet should be shoulder width apart and knees should stay behind your toes. Look to get a 90 degree angle in both legs before coming out of the squat. To start you can use a chair as a guide as to how low you should get. 10-15 reps, 3 times on each leg.
Tip: For a more advanced squat, try keeping both hands in the air above your head. This will really engage your form and help with posture.
Start with arms by your side and feet shoulder width apart. In one motion jump your feet out to the sides while raising your arms. Do 20-30 reps, 3 sets.
Tip: Adding light to moderate weights in your hands can create a great arm workout!