Bodyweight leg strengthening exercises for runners

​Strength training is a vital part of any running programme, but it's something that runners often neglect. Runners like to run. Many would rather not lose valuable running days to gym sessions. However, the benefits of strength training are numerous:

• reduces the risk of injury
• improves running performance
• increases bone density which reduces the risk of developing stress fractures and osteoporosis
• improves proprioception, balance and stability
• improves neuromuscular connections
• reduces the risk of diabetes, heart disease, obesity etc
• improves brain function, mood and energy levels
• improves biomechanics, leading to more efficient running

I would absolutely recommend heading to the gym for your strength session and learning how to lift heavy weights. However, if, for whatever reason, you don't have access to a gym, there is still plenty you can do with bodyweight exercises. If you're brand new to strength training or have had a prolonged break then you should start with bodyweight exercises anyway, and then very slowly start adding weight.

Below are some of my favourite bodyweight exercises for building leg strength for runners. If any are brand new to you, start with just a quarter or half movement and gradually progress to the full thing.

Squat

How?
Start with your feet a little over hip width apart and with your toes pointing slightly outwards. Engage your core, keep your feet flat on the floor and your back flat, slowly squat down until your thighs are parallel to the ground. Drive back up through your feet to your starting position. Throughout the movement focus on keeping your knees tracking over your toes.
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Why?
The squat is a great compound exercise that targets all the big muscle groups in the lower body, and has lots of variations and options for progression.
Main muscle groups worked by squats:

• ​Glutes (bum)
• Quads (front thighs)
• Hamstrings (back of thighs)

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Reverse Lunge

How?
Start with your feet shoulder width apart and your hands on your hips. Engage your core and keep looking forwards while you take a big step back. With your front foot flat and on the toes of your back foot, lower down until both knees are at about 90 degrees. Your back knee should be just off the floor. Push through your front leg to come back to your starting position. Throughout the movement focus on keeping your front knee tracking over your toes, rather than letting it collapse inwards.
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Why?
Reverse lunges place less pressure on the knees than forward lunges, and it's easier to control the movement. They're a good place to start for beginners before progressing on to forward lunges.
Main muscle groups worked by reverse lunges:

• Glutes (bum)
• Quads (front thighs)
• Hamstrings (back of thighs)
• Calves (back of lower legs)

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Sumo Squat

How?
Start with your feet set wide apart and with your toes pointing out at about 45 degrees. Keeping your weight on your heels, push your bum back and squat down until your thighs are almost parallel to the floor. Drive back up through your feet to your starting position.

Why?
​The wide stance of the sumo squat works your glutes and hamstrings more than the regular squat. They also target your hip adductors more which help with knee stabilisation.
Main muscle groups worked by sumo squats:

• Glutes (bum)
• Quads (front thighs)
• Hamstrings (back of thighs)
• Hip adductors (inner thighs)

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Side Lunge

How?
Start with your feet shoulder width apart, toes pointed straight forward. Step out wide to the side with one of your legs. Drop your hips down and back while keeping the other leg straight, keeping the soles of both feet on the ground and toes pointed straight forward. Make sure the knee of your bent leg is tracking over your foot through the whole motion. Push through the heel of your bent leg to return to the standing start position.

Why?
Often overlooked, side lunges are a great way of including some movement in a different plane, improving mobility, balance and strength. They increase strength in the hip abductors which play a vital role in stabilising the knee.
Main muscle groups worked by side lunges:

• Glutes (bum)
• Quads (front thigh)
• Hip abductors (outer hip)
• Hip adductors (inner thigh)

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Single Leg Deadlift

How?
Stand on one foot and with a soft bend in that knee. Keep your other leg straight and your back flat as you slowly hinge forward at the hip until your torso is almost parallel to the floor. Your range of motion may be limited by hamstring flexibility so go as far as is comfortable. Engage you glutes to reverse the movement and return to the starting position. Keep your arms straight and perpendicular to the floor throughout the movement.

Why?
​Running can cause quad dominance and exercises like single leg dead lifts, which target the posterior chain, help to address muscle imbalances. All single leg exercises help with balance and strength in the feet and ankles.
Main muscle groups worked by single leg dead lifts:

• Glutes (bum)
• Hamstrings (back of thighs)

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Wall Sit

How?
Position yourself with your back flat against a wall as if you were sat in a chair with your hips and knees at 90 degrees. Now hold that position.

Why?
This one is a real quad burner, and helps to build isometric strength and endurance in the quads, glutes and calves.
Main muscle groups worked by the wall sit:

• Quads (front thighs)
• Glutes (bum)
• Calves (lower legs)

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Calf Raise

How?
Stand with your feet hip width apart and with soft knees. Slowly raise up onto your toes and pause for a moment at the highest point. Slowly lower back down to the floor. If this is easy try doing one leg at a time and place a hand on a wall to help with balance.

Why?
​Calves work incredibly hard when running, and yet they are often missed by other big compound strength exercises. Ensure they get a workout too with this dedicated calf exercise.
Main muscle groups worked by calf raises:

• Calves (lower legs)

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Single Leg Balance

How?
It's as simple as standing on one leg. Put your arms out for balance if you need to or place your hands on your hips. If this is easy try doing it with your eyes shut or on an unstable surface. Or both!

Why?
​When you're running you're always on one foot, and for trail runners particularly where the surface is always changing, it's important to strengthen all the small muscles in the ankles and feet.
Main muscle groups worked by the single leg balance:

• Small muscles in the feet and ankles
• Calves (lower legs)
• Core