Importance of Lower Limb Strength for Running
Running is a high-impact activity that places significant demands on the lower body. While cardiovascular fitness is essential, lower limb strength is just as important for performance and injury prevention. Strengthening key muscles can improve efficiency, stability, and resilience against common running injuries.
Why Lower Limb Strength Matters
- Absorbs impact – Running involves repeated impact forces. Stronger muscles help absorb these forces, reducing strain on joints.
- Improves running efficiency – Stronger legs and core muscles improve biomechanics, leading to better speed and endurance.
- Reduces injury risk – Weakness in certain muscle groups can lead to compensatory movement patterns, increasing the risk of injury.
Key Muscles for Runners
- Quadriceps – Control knee movement and provide stability during each stride.
- Hamstrings – Assist in hip extension and prevent overstriding.
- Glutes – Power running movements and help maintain proper hip alignment.
- Calves – Absorb impact and contribute to push-off power.
How to Build Lower Limb Strength
- Strength training – Squats, lunges, and calf raises improve muscle endurance and power.
- Plyometrics – Jumping drills enhance explosive strength for faster running.
- Balance exercises – Single-leg movements train stability, reducing injury risk.
Many runners focus solely on mileage but neglect strength training, which is key for both performance and injury prevention. A physiotherapist can assess individual running mechanics and recommend a structured strength program tailored to your needs. If you’re not sure where to start in terms of strengthening or even how much and how often you should be running, check in with your physiotherapist for a comprehensive plan.