Athletic Leg Exercises

My many years of studying elite runners in freeze frame video clips has revealed the exact strength training needs for optimal form. Multisport athletes and runners alike can benefit from exercises that duplicate the distinct joint and limb movements, involved in running. The resulting strength and flexibility will improve your running form, stride length and explosiveness, which will mean faster race times.

In addition to these following tips, always maintain excellent ‘Power Posture’ while running , this in turn will keep your lungs open and hips square so that you have maximum oxygen intake and a push off that forces you directly forward.


1 Leg Heel Raise :

To run fast, great ankle joint extension and strength is necessary, as this increases the power of your push off. The more you can extend the better. During running, a weak push off results in more of a shuffle instead of the desired spring, and is a waste of much needed energy.



1 Leg Squat :

Forward thigh drive increases stride length and the power of your push off. Quads and Hip flexors, located in the front of the thigh are largely responsible for this, and you can benefit by strengthening them. The key to this exercise is standing on one leg, which corrects any harmful muscle imbalances.



1 Leg Floor Touch:

Strong and Flexible hamstring muscles will generate the least amount of braking force at the point of foot and ground contact during your running stride. This will keep you moving fast.



Meet The Queen Lunge :

Running is a linear motion, and over time continuous forward running leads to ‘ Pattern Overload Syndrome’ .This is the primary cause of common running injuries , such as sore knees and Achilles strain. The solution is to do lateral leg exercises such as ‘Meet The Queens’ during each strength training session to injury proof your legs.



In addition to the lower body workouts discussed here, there are a variety of lower-back, abdominal and upper body exercises that will increase your strength and improve your form. I will cover these exercises in the next Energy Flow Fitness Articles. Perform these sport-specific leg exercises after the 7 Point Warm Up, along with your regular road work and you will have dramatic improvements in running speed, while being injury free!

Feel The Flow,

Ryan Shanahan

www.sevenpointcream.com