Four-Move Workout Builds Running Strength and Stability

Paupert, a trainer certified at Xceleration Fitness, created four lower-body exercises for runners. The routine focuses especially on supporting the hips and knees. It is also intended to develop leg power and a steadier core, qualities that can contribute to quicker running while reducing the chance that an injury interrupts training.

The first exercise targets the quadriceps and patellar tendon while working each leg separately, which can address differences in strength. Complete three sets of 10 repetitions per side. A taller block or weight held against the chest increases the difficulty. Another movement trains the glutes, hamstrings and adductors, promotes hip mobility and protects the lower back. These posterior muscles provide the force that moves a runner forward.

A third exercise builds strength around both the hips and knees by introducing a direction rarely used in ordinary daily movement. Perform three sets of eight on each side, adding a kettlebell at the chest or dumbbells beside the body after learning the movement. The final move uses three sets of 10 per side to develop the hip flexors, obliques and core control. When holding the weight in the left hand, the right obliques should remain controlled and engaged. Beginners can practice all four movements without added resistance before gradually introducing light weights.