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The Role of Single Leg Balance & Strength for Runners

It is known that running is not a two-legged activity. Running is a series of single leg stances, and single leg propulsion. Often, weakness in stability during any phase of running can be the cause of injury. Single leg balance requires a great amount of micro control that involves muscles in the feet, lower legs and stabilizer muscles. Weakness in any of these areas can often result in compensation leading to common injuries in the anterior knee, IT Band, achilles and plantar fascia. Compensation and poor muscle recruitment patterns can result in less efficient bio mechanics as well. This can mean fatigue sets in earlier on leading to slower running. We believe that a combination of strength and single leg balance can be a great addition to your strength training or injury prevention routine. Here are a few exercise ideas to add to your program. 

Single leg balance on bosu, pillow or wobble board 

SL Balance


Runner touch 

Runner Touch A Runner Touch B


Step ups 

Step Up A step up B


Single leg squat 

SL Squat A


Single leg balance with ball toss 

ball toss


Single leg kettlebell rotation

single leg with rotation

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Holli

My coach, Brandon, has really motivated me to get into shape.  He gave me a simple walking plan and eventually I was jogging!  I was able to work into my busy schedule....and with two kids and working full-time, that is a hard thing to do.  Over time I’ve been able to go longer distances and I am looking forward to doing my first 5K this spring.  Thank You RunningLane!!!!