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in your legs, but also your glutes and hips—areas in which runners are often weak—to prevent against potential injuries.a core leg exercise, this plan also includes a few other leg-strengthening exercises “that will build strength in several other muscle groups to be more effective for runners,” says Hamilton.Review the six exercises below, which are demonstrated by a variety of certified trainers and run coaches so you can master the perfect form.
Whatever numbers you start with for each exercise, jot them down—that will be how many you do the first week. Each week, increase your reps by 10 to 20 percent, depending on how you feel, until the 30 days are up. For example, if you start at 10, you’ll add 1 to 2 more reps each week.You can make this challenge as easy or as challenging as you’d like. If you want—and are physically able—to do every exercise on this list each day and increase your reps by 20 percent, then go for it.
She also recommends trying the basic squat at varying depths, speeds, and foot positions to switch things up and, again, make things as easy or as challenging as you’d like. To make it harder, you can do any of these exercises with a dumbbell or added weight of your choice.30-Day Squat ChallengeStart standing with feet just wider than hip-width apart, toes pointed slightly out, clasp hands at chest for balance. Send hips back and bend at knees to lower down as far as possible with chest lifted.
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