Single-Leg Balance and Strength: Your Hidden Advantage

Before diving deeper, it's important to note that incorporating unilateral exercises can be more advanced and carries some risks. If you have any diagnosed balance issues, it's wise to consult a health professional before attempting these exercises.

For those who are just starting with strength training, take your time and avoid pushing beyond your comfort zone initially. The great thing about this type of training is that your body will adapt quickly, and you will soon see improvements in your balance and stability.

Still unsure about the benefits of unilateral movements? Here are some positive outcomes you can expect:

• Enhanced IT Band health
• Greater joint stability
• Improved motor control
• Increased lower-body muscle endurance
• And much more!

Feel free to integrate this routine as a warm-up before your runs or as part of a broader workout plan. Aim to perform these exercises two to three times a week to boost your overall health and support your training efforts.

Section 1.1: Key Unilateral Exercises

1. Single-Leg Forward Step-Downs

Application: 10–12 reps per side (2 sets) Cues: Begin with both feet on a stair or box, then slowly lower one foot to the ground while keeping most of your weight on the top leg. Ensure your knees align over your foot and maintain level hips. Hold briefly at the bottom before returning to the starting position. If performed slowly (around 5 seconds per rep), you may be surprised at how challenging this can be.

To progress, gradually increase the height of the step!

2. Modified Side Plank with Leg Raise

Application: 10–15 reps per side (2 sets) Cues: Position your body in a straight line, resting on your knee and forearm. Keep your neck relaxed. To perform a rep, lift and lower the top leg while maintaining a slight inward rotation. Avoid jerking the leg; instead, lift slowly within your controlled range of motion. Ensure that your bottom hip remains stable.

For progression, transition to a full plank and incorporate the leg raise when you're ready. This exercise is particularly beneficial as it challenges your body in different planes of motion, enhancing overall strength and stability.

3. Single-Leg Romanian Deadlift

Application: 10–15 reps per side (2 sets) Cues: Start by tightening your core and aligning your ribs over your pelvis. Plant one foot and hinge at the hips, extending the back leg behind you while keeping your neck neutral. Once you reach a controlled low point, extend your hips and activate your glutes to return to the starting position. If using weights, keep them close to your legs for back safety.

This exercise addresses the often-overlooked posterior chain (hamstrings, glutes, etc.), promoting balance in your legs and improving hamstring flexibility!

To make it more challenging, increase the weight or start on a step to boost your range of motion. If you need to simplify it, use your hand for support against a wall or a TRX handle.

In Closing

Creating an effective strength program for running doesn't have to be overwhelming or time-consuming. In just 10 minutes, you can significantly enhance the resilience and functionality of the joints and tissues crucial for becoming a fast and safe runner. This practice will also improve your performance in other sports and activities, making it an essential component of your health and wellness regimen!

Now, it's time to take action. You've got this!

-David Liira, Kin