With Coach Tim, Online Running Coach for We Run and the We Run Virtual Running Club
Imagine I was to ask you to do a hundred hops – jumping and landing on the same foot – and then ask you to repeat the exercise on the other foot. Would you have traveled the exact same total distance? If your answer is “yes,“ you are either exceptionally well balanced, or I might just be able to smell your pants on fire! If your answer is “no,“ then you will benefit from working on single leg strength.
What Do We Mean By Single Leg Strength Training?
Single leg strength training is about testing, isolating, and improving weaker muscles.
Why Is Single Leg Strength Important For Runners?
Some of your muscles will be stronger than others. This could be due to your biomechanics, previous injuries, running on cambered roads, or everyday habits, such as which leg you use more while driving. When you run, your stronger muscles will compensate for the weaker ones, which can cause imbalance. Rather than allowing this to continue, building strength in your weaker areas is essential.
What Are The Benefits Of Working On Single Leg Strength?
Think of your legs like a football team. To improve a team’s performance, managers identify weaknesses and work to strengthen those areas. Your legs work similarly; identifying and improving weaker areas will enhance your overall performance. Single leg strength training also improves balance. If you’re interested, check out this blog on balance training to see more ways this can benefit you!
For those who lift weights, lifting on single legs allows you to reduce how much you lift, easing pressure on your back and isolating the muscles that need the most attention.
Finally, single leg strength training can be crucial for injury recovery. After an injury, your legs may instinctively try to protect the previously injured area. Targeted strength training helps rehabilitate the affected area, giving you and your legs the confidence to return to your previous performance level.
What Are The Potential Risks Of Neglecting Single Leg Strength?
If stronger muscles overcompensate for weaker ones, several problems can arise. The overworked muscles may tire faster, slowing you down and worsening your overall performance. It can also impact your gait, leading to various injuries in one leg, such as Achilles tendonitis, IT band syndrome, plantar fasciitis, hip pain, or a tight hamstring.
Single Leg Strength For Runners – Key Takeaways
- Some of your muscles will be weaker than others, leading stronger muscles to overcompensate for them.
- Single leg strength training involves testing, isolating, and strengthening your weaker muscles.
- Ignoring imbalances can negatively impact your gait, causing injuries and slowing you down.
- Focusing on single leg strength can also improve your balance.
