The Running and Leg Strength Myth
Many people believe that because they run or hike regularly, their leg strength is already up to par. While running is an excellent cardiovascular and endurance activity, it doesn’t cover all the bases when it comes to leg strength, muscle balance, and functional athleticism.
How Running Trains Your Legs (and What It Misses)
Running is a highly repetitive, global movement that primarily works the body in the sagittal (forward-backward) and, to a lesser degree, transverse (rotational) planes. This style of training can build muscular endurance and limited power but does not adequately activate every muscle or use the full range of motion your legs are capable of.
Planes of Motion: What Runners Miss
Runners mostly move forward, rarely side-to-side (frontal plane) or with true rotational power, and typically emphasize only a few types of muscle contractions. The legs have dozens of muscles, each capable of movement in multiple directions. Overuse of certain movement patterns results in uneven development and leaves stabilizers, abductors/adductors, and smaller postural muscles undertrained, which can lead to imbalances and weaknesses.
Why Strength Training Is Essential for Leg Health
Complete leg strength goes beyond what running offers. Strength training targets specific segments, builds muscular coordination across all planes, and helps correct imbalances. Science has shown that adding resistance and plyometric (explosive) training to a running routine improves not only leg strength but also running efficiency, speed, and injury resilience.
Injury Prevention and Balanced Muscle Development
When runners neglect certain muscle groups or movements, overuse injuries like IT band syndrome, Achilles problems, and knee pain become common. Segmental training and stretching—targeting specific muscles and fascia—allow the body to move more efficiently, disperse load, and remain balanced even during repetitive activities like running or hiking.
Segmental Training and Stretching: Completing the Picture
To future-proof your legs (and your whole body), your program should include exercises that stretch and strengthen each segment and chain in the legs. This means not just squats and lunges, but also mobility drills, myofascial stretching, proprioception work, and targeted moves for any “weak links” found in your movement assessment.
Key Takeaways for Runners
- Running is great for endurance and basic strength, but not enough for full-body or leg health.
- All muscle groups and movement directions need some attention especially if you want to avoid injury and continue progressing as an athlete.
- Diversifying your routine, adding segmental strength training, and using targeted myofascial stretching are critical steps.
If you want legs that are strong, resilient, and ready for whatever life throws at you, make sure your training goes far beyond the running trail!
Find out more @
it’s not just working out, it’s building a foundation for a better life.
Leave a Reply