A solid strength training program can help runners perform better and lower the risk of injury.

1. Superior Leg Strength Training For Runners in
a Single Exercise- Strength Training For Runners
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By Jonr Jony - http://strengthtrainingforrunners.org
Strength training workouts for runners must include exercises that improve power, explosiveness, and
increase resiliency for athletic performance. This is why I have included a single exercise here to give you
all of this and more to enhance your running ability. Read on if I have your attention.The Pistol Or Single
Legged Squat: Superior Strength Training For Runners!As a runner you have got to have strong legs to
pull those hills, build speed, and withstand the pounding on your joints for the duration of the race. One
tremendous exercise for helping you to do this is squats. Squats are great for developing the strength
and stability of your leg muscles and joints. To intensify this I am going to talk to you about the pistol
squat.
If you want to take your running program to the next level you have got to practice at getting better at
your strength program first. Pistol squats, or single legged squats, are a very effective leg strengthening
workout to drastically improve your running program. However, this drill takes practice to master just
like improving your running distance and speed takes practice.To execute the pistol squat you will need
the availability of a bench or chair to start. Just like any smartly planned strength program, progression
should be the focus of getting better.
In other words the pistol is properly performed in it's entirety by standing up, lifting one leg off of the
ground, and squatting with the grounded leg all the way to the floor and back up. Now unless you have
done this before or you just happen to be a freak of nature you will have to practice and progress at this
before completing it in it's entirety. This is what I mean about progression.

2. To begin, you can start by sitting on the chair or bench, lifting one leg up, and standing up off of the
grounded leg. Now if you can do this with relative ease then you can intensify the drill by starting from a
standing position first, squatting down to touch your rear on the bench, and then standing back up
without allowing the raised leg to touch the ground. Get good at this point of progression and then you
can go further by using a lower bench or chair to gradually increase your range of motion. You see
where this is going now, right? Eventually the goal is to do away with any bench or chair and stand in the
middle of the floor and perform the squat with a full range of motion to the ground. Practice flawlessly
and practice often!
If you haven't already started to include the pistol squats into your running strength training program
then you are missing out. Take your running performance to another level with this and other great
strength drills by accessing the rest of my articles on the subject for free. Remember that most anyone
can train hard, but only the best train smart!
So… What’s Next ?
To learn more about Strength Training For Runners, Click Here: http://strengthtrainingforrunners.org