Leg Strength Circuit for Runners
We need leg strength for performance as well as injury prevention. For a runner, that doesn’t mean massive explosive power (though that sounds fun – we wouldn’t know). Instead, it’s about things like structural stability, balance, and coordination. Leg strength for runners can often be an overlooked in it’s importance. This leg strength circuit for runners is a great place to start.
Yes, you can survive without a regular strength routine, but if you want to THRIVE, adding a routine like this leg strength circuit two or three times per week will provide some notable gains. (If you prefer to watch it, scroll down for the video. Also, we’ve got this snazy printable 1-page you can download, too!)
NOTE: This routine was developed in collaboration with Adam Homolka, DPT, ART (Endurance Rehabilitation and Athletics).
If you want to know WHY runners should have regular strength routines as part of training, check out part 2 of our free training guide.
Single Leg Spring
This is an upward and forward single-leg spring focused on upright posture and knee drive.
- Drive the opposite knee.
- Land on the same foot.
- Reach down with the opposite arm to touch the ground.
- Continue jumping from the same foot.
- (5-10 reps on each leg)
Drive the knee.
Land on the same foot.
Reach down with the opposite arm to touch the ground.
Continue jumping from the same foot.
Lateral Lunge Shuffle
This is an active side-to-side lunge emphasizing extension and agility.
- Step forward with one foot.
- Extend the other foot laterally to the opposite side.
- Lunging to the side, touch the ground beneath.
- Return to neutral.
- (10-20 reps to each side)
Step forward with one foot.
Extend the other foot laterally to the opposite side.
Lunging to the side, touch the ground beneath.
Return to neutral.
Continue on the opposite side.
Squat Jumps
This is a standard stationary jump from the squat position emphasizing power and posture.
- Stand shoulder feet apart.
- Arms straight forward.
- Squat and spring upward on flat feet.
- Land on flat feet.
- Squat and launch again.
- (10-20 reps)
Stand shoulder feet apart. Arms straight forward.
Squat.
Spring upward on flat feet.
Land on flat feet. Launch again.
Single Leg Hops
This is a form of calf bounces with added emphasis on posture.
- One knee raised to hip level.
- Arms in running position.
- Spring upward and forward.
- Propel off toes.
- Land on the balls of the same foot.
- (10-20 reps on each leg)
One knee raised to hip level. Arms in running position.
Spring upward and forward. Propel off toes.
Land on the balls of the same foot.
Double Leg Hop
This is a form of bunny hops focusing on calf and ankle strength.
- Feet close together.
- Arms relaxed.
- Spring upward and forward.
- Propel off toes.
- Land on balls of feet.
- (10-20 reps)
Feet close together. Arms relaxed.
Spring upward and forward. Propel off toes.
Land on balls of feet.
Lunge Jumps
This is a dynamic lunge with a jumping transition to emphasize structural stability and posture.
- Begin in a neutral position
- Feet close together
- Jump to a lunge position.
- Knees at 90 degrees.
- Arms in a running position.
- (5-10 reps in each direction)
Begin in a neutral position. Feet close together.
Jump to a lunge position. Knees at 90 degrees. Arms in a running position.
Jump to switch legs.
Land back in lunge position.
Have you tried our routine? What are your thoughts? If you prefer to watch it, check it out here:
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Additional Resources:
We talk about how important strength is for the runner both for injury prevention and for maximizing your potential power with each stride. If you are looking for another routine, we’ve created another YouTube stationary routine featured below. This routine is great if you are indoors or have limited space.
If you would like to know more about the importance of strength for runners, check out our episode with Olympian Kate Grace, Speed Strength, or Endurance.
Run with Caroline has a free 30 day strength program for runners and Kaylin Russeau shared with us the Art and Science of Strength. She also offered a free sign up for a Core for Runners course as well.
Save this article with all these resources to help you become a stronger and more durable runner to help you THRIVE!
