‘This is the best strength exercise for runners,’ says one running coach.

When you make purchases through links in our articles, Future and its syndication partners may earn commissions.

We’re runners, so, naturally, we want to run. So when faced with a choice between lacing best running shoes And going out in the fresh air, or grabbing some dumbbells for a strength workout, going for a run is almost always on top.

But strong runners are not made by running alone. No matter your level, strength training is essential. It helps you run more efficiently, stay injury-free and last longer. That’s why many coaches now include structured strength sessions along with mileage plans.

“Strength training builds the flexibility of muscles, tendons and joints you need to efficiently absorb impact, maintain good form when fatigued, and reduce the chance of injury,” explains. Laura “Biceps” HogginsA running coach, personal trainer and certified strength and conditioning specialist.

So when I asked him about the most important strength exercise for runners, his answer was surprisingly simple.

What is exercise?

While many runners focus on plyometrics and explosive movements such as box jumps Or bounding, Hoggins’ favorite is the split squat. It is an activity that can be done at home or in the gym and requires very little space or equipment. Here’s why Hoggins recommends it and how split squats can make you a stronger, more flexible runner.

“The way I explain sprinting to clients is that it’s a series of single-leg hops,” says Hoggins. “That’s why this move will help you become a stronger runner. The split squat basically helps bridge the gap between gym strength and the demands of running. When your lower body is stronger, your balance is better, which naturally allows you to improve your stride and run more efficiently. “Helps.”

How to do split squats

This is a unilateral exercise, which works one side of your body at a time and tests your balance. To execute this:

• Start with your feet shoulder-width apart and take a big step forward, planting your left foot firmly on the floor.

• Keep your hips straight and lift your back heel so that only the toes of your right foot touch the ground. This is your starting position. Think of train tracks with your feet instead of a rope.

• Bend both knees and lower the knee of your right leg toward the floor, while keeping your front knee and ankle in line.

• Pause briefly at the bottom and then move up to the starting position using both legs.

• Complete your reps from this split position, then switch to the other side.

• Hoggins recommends 3-4 sets of 6-10 reps per leg.

Why is the split squat the best strength exercise for runners?

Hoggins explains that this exercise is “highly beneficial for runners because it trains strength, stability and control through the hips, knees and ankles, and uncovers imbalances before they turn into injuries.”

In other words, it strengthens the muscles that runners rely on, giving you running power, as well as improving running economy so you can maintain a strong pace. The split squat improves strength off the ground, posture during fatigue and can help reduce common overuse injuries like lower back and knee pain, shin sprains and Achilles issues.

Running is highly effective. Every step you take produces a ground reaction force on your joints, so to protect them, runners need to develop flexibility in their muscles, tendons, and joints to absorb some of that force.

Hoggins explains that split squats are particularly effective because they build single-leg strength, improve hip and knee stability and increase weight tolerance. Also think about better balance, since you can work each leg independently, like when running. Plus, you can work through a full range of motion while putting less stress on your lower back than a standard squat.

How to Make Split Squats More Effective

I performed split squats alongside my half-marathon training London Landmarks HalfStarting with just my body weight. As the weeks progressed, I then held a dumbbell or kettlebell in front of my body (goblet style) and moved Bulgarian Split Squat Lifting my back leg to challenge variation, balance and depth even more.

This position not only improves pelvic stability but also helps align the hips and knees. You can use a chair at home, a bench at the gym, or a TRX to add more instability to elevate your back leg, which engages your core and increases depth and hip mobility. Get ready to wobble!

You can also lean slightly forward, which targets the glutes and hamstrings, or stay upright, which emphasizes your quads. “The possibilities are endless with split squats,” says Hoggins, “and even training twice a week can make a noticeable difference.

“The key is to prioritize quality over quantity and practice going slow and controlled before adding weight. You’re training your body to become stronger, more efficient and better able to handle the load, which is a great foundation for injury-free running.”

to follow Tom’s Guide to Google News And Add us as a favorite source To get our latest news, analysis and reviews in your feed.

More from Tom’s Guide