Strength Training for Runners: Weighted Lunges

Some of the most important leg muscles, like the quadriceps, hamstrings and gluteals, can be strengthened with one important exercise: the weighted lunge.

“Weighted lunges will improve the use of fast-twitch muscle fibers—muscle fibers that don’t normally get recruited when running slowly,” says Jon-Erik Kawamoto, a Canadian strength-training coach. He suggests runners do lunges one to two times per week. “In the off season, I recommend 8 to 12 reps per leg, and in season, I recommend 4 to 6 reps per leg,” he says.

Recent Stories