Sport-Specific Quad Workouts for Enhanced Running Performance
Written on
Chapter 1: The Importance of Quadriceps in Running
It’s widely recognized that the quadriceps play a critical role in any runner's strength training regimen. As one of the primary muscle groups engaged during running, they become even more essential during long-distance runs or when navigating varied terrains. While running itself helps build this muscle group, it's equally important to target these muscles in the gym. Although you may be familiar with basic squats and lunges, today’s focus will be on specialized exercises designed specifically for runners.
As a trainer and kinesiologist, I advocate for a gym routine that mirrors real-world running challenges. For runners, this means adapting our workouts to meet the demands of tracks, roads, and trails. Many runners have strong quadriceps, yet endurance training often takes a back seat in gym workouts. Instead of sticking with the standard 8–12 rep range, consider working in the 20–25 rep range to better align with your training needs.
Let’s explore how to optimize your gym sessions for safer and faster running.
Getting Your Quads Engaged Quickly
Just a heads up: this workout is not for the faint-hearted. It targets the quadriceps intensely. If you have any leg injuries or chronic issues that could be aggravated, consult a healthcare professional before starting. If you’re a beginner, consider starting with a more basic lower-body strengthening program first.
Before you dive into the workout, ensure that you perform a thorough warm-up. Advanced runners may want to do these exercises after a run to enhance both endurance and strength. Feel free to mix the exercises in any order that suits you. If you’re feeling motivated, consider adding an extra set!
- Running Man Variation
Image from Physiotec
Application: 2 x 15–20 reps/side
Instructions: Start by balancing on one leg. Lift the opposite knee towards your chest while positioning your arms as if you were running. Slowly extend the raised leg back towards the ground without letting your toes touch. Bend your front knee as if performing a shallow single-leg squat, ensuring your hips move, not your back. This exercise closely mimics running mechanics and challenges your quadriceps effectively.
- Wall-Assisted Squats
Image from Performancepersonaltraining
Application: 2 x 15–20 reps
Instructions: Use a foam roller positioned on your mid/low back while standing against a wall. Lower yourself into a squat, keeping your heels grounded. Pause at the bottom for 2–3 seconds before rising back up. This exercise allows you to focus solely on your quadriceps without worrying about balance.
- Pulsing Bulgarian Split-Squats
Image from Physiotec
Application: 2 x 8–12 reps/side
Instructions: Position your back foot on a step or stair. Lower into a squat, keeping most of your weight on the front leg. Once at the bottom, pulse up and down for 4–5 quick reps before returning to the starting position. For added intensity, increase the step height, the number of repetitions, or incorporate weights. If needed, reduce the step height or use a wall for balance.
- Jumping Lunges
Image from gethealthyu.com
Application: 2 x 15–20 reps/side
Instructions: Start in a traditional lunge position but add an explosive jump at the bottom. Land in a neutral position or switch directly into your next lunge. This move enhances lower-body power, promotes joint health, and encourages quicker leg turnover.
In Conclusion,
If you’re eager to experience an intense quadriceps workout, this routine is designed for you. It not only isolates the quads effectively but also enhances the strength and stability of multiple muscle groups throughout your legs. After a few weeks of consistent training, you’ll observe a notable improvement in your running performance. Given the minimal time investment required, this workout is a valuable addition to your training regime.
Why wait? Start your journey today—you can do this!
-David Liira, Kinesiologist