Leg Exercises for Runners

15 Most Effective Leg Exercises For Runners

Leg workout for runners. Source: Canva.

Key Takeaways

  •  Single-leg, bilateral, plyometric - a well-rounded leg workout for runners incorporates different types of exercises. Find out 15 various leg exercises below, with step-by-step guidance!
  •  Did you know that some of the best leg exercises for runners don't even require equipment? Discover how simple bodyweight movements can transform your running performance.

1.  Squats

Squat targets the muscles you use to power through your runs (quads, hamstrings, glutes, and calves). Probably the number one reason why it’s crowned as one of the best leg exercises for runners.

Static squats. Source: Canva.

How to perform:

  •  Stand with feet shoulder-width apart
  •  Lower your body like you’re about to sit on an invisible chair
  •  Keep your chest puffed and proud while your core is engaged
  •  Make sure your knees don't go past your toes
  •  Push through your...
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How Much Is a Scoop of Protein Powder? Your Complete Guide

protein powder Oct 14, 2024
  • Discover why scoop sizes can vary dramatically between brands and types of protein powders. Are you using the right amount for your goals?
  • Protein powder measurement techniques can make or break your fitness progress. Learn the specifics of each method to get exactly what you need no matter the device.
  • Think you know all about protein powder measurement? Our myth-busting section might surprise you. Find out if you’ve been falling for common misconceptions that could be sabotaging your gains.

What Is A Protein Powder Scoop?

A protein powder scoop is a specialized measurement tool included in most protein supplement containers. It’s calibrated to measure a single serving of protein powder as the manufacturer recommends. If you’ve found this article, chances are, you could’ve already guessed this!

But why do you need to measure a scoop of whey protein?

Firstly, it ensures you’re not playing a guessing game with your protein intake. Neither over nor...

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Why Is It Important To Ease Into An Exercise Program?

Uncategorized Oct 14, 2024
  • Some of the main reasons why it is essential to ease into an exercise program are to avoid injuries, minimize pain, form sustainable habits, and guarantee adherence.
  • To start a new workout program, you should define your goal, seek advice, understand your capabilities, build a realistic plan, stay hydrated, rest and recover, etc.
  • To ensure a safe entry to your new exercise routines, there are some common mistakes you should avoid. What are they? Let's read on and find out!

Why Should You Ease Into a New Exercise Program?

We all have thousands of reasons to start a new exercise program. You may have taken a long break from the gym because of an injury, you may have a new body goal for the upcoming summer vacation, or you may have never exercised but now form a new fitness habit.

Whatever your reason, you should take it slowly and at the right pace. Jumping into a new exercise program or trying to do many things simultaneously can have reverse effects on your health and body.

So, ...

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The Role of Cholesterol Management in Heart Disease Prevention

cholesterol build up Sep 25, 2024

Heart disease is one of the leading causes of death worldwide, affecting millions of people each year. One of the most significant factors contributing to heart disease is high cholesterol levels. Cholesterol, a type of fat found in the blood, is essential for building healthy cells, but too much of it can lead to serious health problems, including heart disease. Let’s explore the role of cholesterol management in heart disease prevention, focusing on understanding cholesterol, its effects on heart health, and the strategies for keeping cholesterol levels in check.

   Cholesterol is a waxy, fat-like substance produced by the liver and obtained from certain foods, particularly animal products like meat, eggs, and dairy. It plays a crucial role in various bodily functions, such as the formation of cell membranes, the production of hormones like estrogen and testosterone, and the synthesis of vitamin D. There are two main types of cholesterol: low-density lipoprotein...

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Healthy Meal Prep Ideas for Busy People

Uncategorized Jul 04, 2024

 

In today's fast-paced world, finding time to cook nutritious meals can be a challenge. With work, family, and social obligations taking up much of our time, it's easy to resort to fast food or pre-packaged meals. However, healthy eating doesn't have to be complicated or time-consuming. Meal prepping is an excellent way to ensure you have nutritious meals ready to go, even on your busiest days. This essay will explore various healthy meal prep ideas that are both easy and delicious, suitable for busy individuals seeking to maintain a balanced diet.

 

The Basics of Meal Prep

Meal prepping involves preparing meals or meal components ahead of time, which can be a lifesaver during hectic weeks. The key to successful meal prep is planning. Here are some basic steps to get started:

  1. Decide on the meals you want to prepare for the week. Consider breakfast, lunch, dinner, and snacks. Look for recipes that are simple, healthy, and use common ingredients.
  2. Once you have your meals...
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Beginnerā€™s Guide to Starting a Workout Routine

Uncategorized Jul 04, 2024

So, you’ve decided to start working out. Maybe you want to get fitter, feel stronger, or simply improve your overall health. Whatever your reason, you’re making a great decision. But where do you start? Here’s a beginner’s guide to help you kick off your workout routine in a way that’s fun, effective, and sustainable.

 

  1. Set Clear and Realistic Goals

First things first: why do you want to start working out? Are you looking to lose weight, build muscle, improve your cardiovascular health, or just feel better overall? Your goals will shape your workout routine, so it’s essential to know what you’re aiming for. Remember to set realistic goals. Instead of saying, “I want to lose 20 pounds in a month,” try, “I want to lose 1-2 pounds a week.” Setting smaller, achievable goals will help you stay motivated and avoid frustration.

 

  1. Choose Activities You Enjoy

One of the biggest mistakes beginners make is choosing...

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Update on the Treatment of Atrial Fibrillation

Uncategorized Jun 09, 2024

Atrial fibrillation (AF) is a complex and increasingly prevalent cardiac arrhythmia characterized by disorganized electrical activity in the atria (top chambers of the heart), leading to irregular and often rapid heartbeats. It significantly impacts millions of individuals worldwide, contributing to a heightened risk of stroke, heart failure, and overall mortality, while also impairing quality of life. Given its substantial public health implications, the management of AF has been a focal point for extensive research and clinical advancements. This report delves deeply into the current landscape of AF treatment, exploring diagnostic strategies, preventive measures, therapeutic interventions, and the role of lifestyle modifications and emerging technologies in optimizing patient outcomes.

   To effectively manage AF, it is crucial to first understand its pathophysiology. AF originates from erratic electrical impulses in the atria, leading to their ineffective contraction...

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Effect of Stress on Heart Disease Development and How to Reduce Stress

Uncategorized Jun 08, 2024

Effect of Stress on Heart Disease Development and How to Reduce Stress

By Ronald McCowan, MD

Stress is an omnipresent aspect of modern life, affecting individuals across all age groups and socioeconomic strata. It is well-documented that chronic stress can have a myriad of adverse effects on physical health, particularly concerning the cardiovascular system. Heart disease, a leading cause of morbidity and mortality worldwide, has been closely linked with chronic stress. I will discuss the mechanisms by which stress contributes to the development of heart disease and explore various strategies for reducing stress to promote cardiovascular health.

Stress is the body's response to perceived threats or challenges, whether physical, mental, or emotional. When an individual encounters a stressful situation, the body initiates the "fight or flight" response, a complex physiological reaction involving the release of hormones such as adrenaline and cortisol. These hormones prepare the body...

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About Transcatheter Aortic Valve Replacement (TAVR)

Uncategorized Jun 08, 2024

Transcatheter Aortic Valve Replacement (TAVR) is a significant advancement in heart care, especially for treating a condition called aortic valve stenosis. This less invasive procedure has changed how doctors manage this condition, particularly for patients who are at high risk for traditional open-heart surgery. This essay explains the development of TAVR, how the procedure is done, who it is for, its benefits and risks, and what the future holds.

   The idea of TAVR started in the early 2000s. The first successful TAVR procedure was done by Dr. Alain Cribier in 2002. This was a major breakthrough for treating aortic stenosis, especially for patients who couldn’t undergo open-heart surgery.

   At first, TAVR was only for patients with severe aortic stenosis who couldn’t have surgery. However, as technology improved and more studies were done, TAVR became an option for more people. The important PARTNER trials provided strong evidence that TAVR was...

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Advances in Heart Disease Prevention

Uncategorized May 19, 2024

By Ron McCowan

Heart disease continues to be the world's top cause of mortality, which has prompted ongoing efforts in public health and medical research to create efficient preventative measures. Understanding the causes underlying heart disease and creating novel preventative strategies have advanced significantly in recent times. Let's examine a few of these advancements in the prevention and assessment of cardiac disease. Technological advancements, lifestyle modifications, and medical research updates will be reviewed here.

For a very long time, the mainstay of lipid-lowering treatment has been statins. New types of medications, which more successfully target cholesterol metabolism, have emerged as a result of recent advancements. The introduction of PCSK9 inhibitors, such as alirocumab and evolocumab, is one significant development. These monoclonal antibodies provide an alternative for people who are intolerant of statins or who need further lipid-lowering because they...

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