Strong Runners Legs Workout ft. Bala
Runner's Leg Workout
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Runner's Leg Workout 〰️
Hello everyone! I’m excited to be back with a 10 min Pilates leg workout for runners. In my day to day life when I’m not online, I work with runners of all abilities and ages to get stronger. I’ve worked with Olympians, professional runners, marathoners, trail runners, and people working towards their first 5k. Right now, I’m training for my first ultramarathon but.. more on that in another post!
As runners know, the biggest thing that stops us from running is… chronic injury. How many of us have a constant “knee thing” or “hip issue”?
Low impact strength workouts like these are so good to help prevent injury and help you become a better runner. This workout will strengthen your hips, glutes, and thighs while also being joint friendly. It will also help you work on hip stability and core strenght. It’s short and efficient, so I suggest doing it right after a run.
In this workout, I am using 2lb Bala Bangles. These are super chic monochromatic ankle weights that make workouts like these fun. I also love teaching my classes in them for an extra boost. I already own them in 1 lb and am excited to add these peach colored 2 lb Balas to my collections. You can use code CHRISTIE10 for 10% off below!
exercise one: side lying bent knee leg kicks
lying with one leg bent on top of another, make sure your knees are lined up with your hips and at 90 degrees. lift your stomach away from mat and lengthen waist. Start by lifting and lowering parallel 10x, then circle 10x in each direction, lastly bend and kick straight out 10x.
repeat on each side.
exercise two: side lying straight leg kicks
lying on the same side, keeping waist long, extend your top leg. lift and lower 10x, sweep forwards and back 10x, bicycle 5x in each direction.
repeat on each side.
exercise three: clam shells
stack your thighs back one on top of each other, knees bent at 90. lift and lower your knees (Option to lift both heels for added difficulty) 15x
repeat on each side.
exercise four: reverse plank
with elbows bent behind you, firmly place your forearms into the mat. lift your hips with straight knees (but not locked) squeeze your butt and hold. option to add in a knee drive x10 total.
full follow along workout here:
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