Single-leg training advice for runners

Fitness publications initially highlighted the importance of strength training for runners, recommending single‑leg movements such as hip thrusts, lateral band walks, curtsy lunges and Bulgarian split squats to target glutes, hip stabilizers, hamstrings and core. The guidance stressed that adding weight and progressing to more complex or explosive drills can improve speed, endurance and reduce injury risk, especially for women over 40 who need to counteract age‑related muscle loss.

A week later, experts including a New York physical therapist and a Colorado personal trainer reinforced the benefits of unilateral work. They advocated single‑leg squats, box squats and other drills to enhance balance, core stability, coordination and correct leg dominance. One‑legged hopping was also promoted as an equipment‑free exercise that raises heart rate, strengthens calves, hamstrings, quadriceps and glutes, and sharpens mental focus, broadening the fitness advice beyond runners to overall health and injury prevention.