Improve running performance with unilateral leg training
It is very common for athletes, especially endurance runners, to have imbalanced leg strength. Have you ever noticed you are stronger or balance better on one leg over the other? Imbalances in leg strength can lead to a myriad of running issues such as decreased race performance, injury, and unstable knees.
What can you as a runner do to avoid these structural imbalances and the risks that come along with them? The answer: unilateral leg training. Through unilateral (single leg) training a balanced leg structure and strength can be achieved. If bilateral (2 legged) exercises are always done, the movement patterns and strength will never be addressed. The weaker leg never has a chance to achieve the same strength levels.
Watch this video and see the 3 exercises you should incorporate into your leg workout routine. The 3 exercises include: single leg bridge, split squats, and single leg step-ups.
Try these exercises and see if you notice one side is harder than the other. This will tell you right away which leg is weaker. Or, maybe you notice equal leg strength. Either way, you should incorporate single leg exercises into your weekly routine.
Good luck and leave a comment on what you find out about your own leg strength.
Posted by admin | in Fitness, Run Training, Running, Training | 5 Comments
I couldn’t agree more Jill. It’s funny cuz I just back from the gym where I did a bunch of 1-leg work including 1-leg squats, pistol squats, and 1-leg skater squats. Talk to you soon!
Thanks Yuri. I discovered a huge imbalance in my leg strength when I started this program. Probably why I was getting frequent hamstring strain in my left leg. But, I”m all good now with these exercises. BTW, pistol squats are still impossible for me!
I just ran my first marathon. I missed boston by 4 mins. I cramped from about mile 14 to the end of the race. If tried to slow down my claves felt like they would lock up. I wanted my mommy at the end. I did entertain the medical tent though. Any thoughts? I am running Capital City in 11 days. Purely because I can.
JT
4 minutes! you are so close. I don’t think it has to do with your training. If you’re that close you can do it. I’m curious as to how you are re-fueling during the race and at what time intervals? water and sodium balance has a lot to do with cramping. Ideally, you want to be fueling with an electrolyte gel or drink (but, don’t do both as that will be too much for your system to handle). Personally, I use GU. I start taking shots of GU beginning at mile 12 and every 2 miles thereafter. At mile 20, I take a shot of GU every mile to keep my energy and sugar levels up and to avoid cramping. Sounds like a lot of GU, but I don’t usually finish the entire pack (just a bit at a time). I hope this helps.
Thanks for posting. I’ve been looking for workouts for my legs, and didn’t ever think about the fact that one leg may be weaker than the other. Seems like the single leg work will be a good way to ensure my muscles are have symmetrically balanced strength.