Strength training for runners should be done one leg at a time.
Photography by Ian Sheh
Running is accomplished one step at a time. While one leg is in stance phase the other is in swing phase. This means that with each stride both legs and both sides of the body have very different jobs. Many strength-training exercises for the lower body have both legs moving the same, such as leg presses or squats. Although important, these exercises lack a couple crucial elements for runners. Technically speaking, they don’t train our frontal-plane and transverse-plane stability muscles well.
What does that mean?
First, consider frontal-plane motion: This is the plane of motion in which you do classic jumping jacks. If we stand with our feet planted side by side, our body has good stability in the frontal plane. We will not easily lose our balance from side to side. Imagine your legs as two pillars with a pelvis sitting on top. If you take away one pillar, the pelvis will want to drop to the unsupported side. To a small extent this actually happens while running. In the frontal plane, gravity and momentum are pulling the pelvis down to the side of the swinging leg. Muscles, especially hip abductor muscles on the stance leg, are important in controlling this drop. When training one leg at a time, hip abductor muscles are trained in a manner specific to running.
Second, consider transverse-plane motion. This is the plane of motion where we rotate about a vertical axis, or spin. During running our legs, pelvis, vertebrae, and shoulders rotate back and forth on the transverse plane. These motions are mostly quite small and barely discernible to the average eye, but they are crucial for proper running gait. For example, as you land your leg actually internally rotates relative to your pelvis and your foot. This motion is a vital component of shock absorption but must be controlled by the rotational stabilizing muscles of the hip. Just like hip abductor muscles, external and internal hip rotators need to be trained one leg at a time to be more running specific. If transverse-plane motions and momentums are not controlled effectively by muscles, running performance will decrease and the risk of a multitude of running injuries increases.
The following six strength exercises will train abductors and external and internal hip rotators one leg at a time.
 1. Sitting hip internal rotation using elastic resistance
- Sit tall on something high, preferably so that your feet can’t touch the floor.
- Attach the elastic to a post on the left to work the right hip.
- Wrap elastic around the right foot including the pinky toe.
- Position your hands on each side of your thigh as shown.
- Keep your trunk and opposite leg still during the exercise.
- Rotate the thigh so the right foot swings with smooth control approximately two seconds out, then pause, and return in a controlled manner two seconds back.
- Try and squeeze your right buttock muscles as you swing your foot out.
- Rotate the thigh as far as possible without letting the pelvis lift or the trunk lean away (i.e., make sure both sit bones are pressing into the seat).
- Perform three sets of fifteen repetitions.
 2. Standing hip abduction using elastic resistance
- Attach the elastic to a post at floor level and stand with your left side toward the post.
- Wrap the elastic around the right foot including the pinky toe.
- Perform two sets of ten repetitions with the elastic in front of the left (stance) leg.
- Then repeat two sets with the elastic behind the stance leg.
- Always stand tall. Do not let your body lean.
- Abduct the right hip (i.e., move the right leg away from the left).
- Move with smooth control, approximately two seconds out, then pause, and return in a controlled manner two seconds back.
- Try doing the exercise without holding on to anything. If smooth control is not possible, then hold a wall or something for stability.
NOTE: The stance leg abductors will feel the burn as well.
 3. One foot forward hop
- Hop forward on one foot.
- Hop quickly, but not big jumps.
- Hop ten times on the right, and then ten times on the left.
- Repeat three times. Each leg does thirty hops, equivalent to one set.
- Start with one set and work up to three sets (i.e., ninety total hops on each leg).
 4. One foot mini squats
- Stand with both feet side by side.
- Stand tall.
- Lift one foot approximately on centimetre off the ground trying not to alter your body position.
- Perform very small closed stance squats. Remember, only one foot is bearing weight; the other foot hovers approximately one centimetre off the ground.
- Perform three sets of fifteen repetitions.
PROGRESSION 1: Same exercise with eyes closed.
PROGRESSION 2: Same exercise standing on an unstable surface such as a very cushioned surface, air-filled balance disc, spin disc, wobble board, etc.
PROGRESSION 3: Combine Progressions 1 and 2.
NOTE: With eyes closed or using unstable balance equipment, be sure to take safety precautions such as making sure the area is safe to ‘step out of the exercise.’ Use a spotter and have something close by to grasp with your hands if needed.
 5. Bridging with march
- Lie on your back with your knees bent at ninety degrees. Beginners, start with your arms by your sides. Intermediates, fold your arms across your chest.
- Squeeze your bum muscles together as though you were trying to hold a pencil between your cheeks, and then lift your pelvis off the ground until your shoulders, pelvis, and knees are all in a line.
- While maintaining the “pencil squeeze,” slowly lift one leg up so that the end position has the right knee and hip flexed ninety degrees.
- Now hold the pelvis level while lowering the right leg until both feet are back on the ground.
- Lower the pelvis back down to the start position.
- Initially repeat five times. Do one set with each leg before switching. Progress toward three sets.
- Once three sets of five reps are attainable build the reps up to ten reps.
- It is important to keep a neutral spine throughout the exercise. This means a normal lumbar curve, approximately halfway between a fully flattened low back and a fully arched low back.
- For more information on neutral spine position consult with a physical therapist.
 6. Bench step-ups
- Use a bench or plyometrics box just lower than knee height.
- Place left foot on the right edge of the box.
- Step up until you are standing tall on the left leg.
- The right leg also lifts up finishing with the hip and knee at ninety degrees.
- Make sure the arms work in opposition to the legs.
- Move smoothly and take a very short pause at the top to show control.
- As you progress try the following:
#1. Moving faster. In fact, this exercise can be done very quickly, as long as you stay smooth. If you find yourself shifting your centre of balance, slow down. Also, as speed increases, the right foot may give a small ‘cheat’ by bouncing off the ground.
#2. Hold a weight bar on your shoulders. As you add loads, be sure to stay smooth with a pause at the top to show control. Use a spotter. Before adding a load you should be able to accomplish three sets of ten repetitions without any ‘cheating bounce’ from the swing leg.
About the Authors
Lee MacKenzie, B.Sc.Kin., C.Ped. (C), CAT(C), is president of Footjax in Calgary, a certified pedorthist with the Pedorthic Association of Canada, and a certified athletic therapist with Canadian Athletic Therapists Association. See www.footjax.com.
David Lindsay, BHMS, B.Phty., M.Sc., is a senior physiotherapist and researcher at the University of Calgary Sport Medicine Centre and Tower Physio. His research and clinical focus is on overuse hip injuries as well as the treatment of injured golfers. He lectures to international audiences on a variety of health and fitness topics. See www.sportmed.ucalgary.ca or www.towerphysio.ca.
Model: David Parent
Equipment provided courtesy University of Alberta, Fitness and Lifestyle Centre, Faculty of Physical Education and Recreation
"Training on One Leg" was originally published in IMPACT Magazine's March/April 2009 Running Issue. |
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