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The running season is in full swing, whether you have just started your running journey or upping the ante in preparation for your next race, adding some simple single leg strength work into your weekly training if you don’t already will be hugely beneficial.

Running is basically a single leg sport, where you spend your time repeatedly bounding from one leg to the other. In order to be efficient, your body needs to be able to absorb the impact from running whilst generating the power to propel you forward all off one leg.

Adding in some single leg strength work will not only help to build your speed and running efficiency but will also help to prevent injuries when the miles start clocking up.

My top 3 exercises:

1. Single Leg Step Ups: 8-12 x3 sets 

• Keep the weight over the leg that is on the box
• Focus on driving through your foot 
• Power when bringing your knee up 

2. B-Stance KB RDL: 8-12 x3 sets

• Weight stays over the front foot 
• Think of it as a hip dominant movement rather than the knee
• Aim for the KB to land on just inside the front foot. 

3. Drop Lunges: 8-12 x3 sets 

• Knee kisses the floor at the back 
• Don’t step too far back, knee just behind the step
• Weight stays over the front leg 

Whether you’re new to running or a seasoned pro, by adding some single leg strength work into your weekly training you will see noticeable benefits to your training which will hopefully transfer into your next race and keep you injury free.

All you need to do is prioritise these 1-2x per week and stick to your training plan consistently.

But as always any questions or struggles, don’t hesitate to reach out.