4 leg machines all runners should be using – Runner’s World (UK)
4 leg machines all runners should be using Runner’s World (UK)
Many of us steer clear of gym machines in the belief they aren’t specific enough for running. Not so, says personal trainer Roberta Watts. “Rather than doing exercises that mimic the action of running, choose exercises based on your desired outcome. The machines below strengthen joint stabilisers and key force producers in a more focused way than traditional body-weight exercises.”
Adductor machine
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Why: The adductors stabilise the hips and pelvis, and also function as hip extensors in running – hip-extension forces increase as you speed up.
Tips for runners: Push your heels down as you do the movement. This will focus on your adductors and medial hamstrings.
Seated leg curl
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Why: This machine provides stability and support, so you can really focus on your hamstrings.
Tips for runners: Make sure your knee joint is aligned to the axis of the machine. Control the motion in both directions with a tempo of three seconds down and three seconds up.
Leg extension
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Why: The quads are your knees’ key shock absorbers. The leg extension challenges these muscles through their full range of motion.
Tips for runners: Don’t ’swing’ your legs; move them with control and fully lock out your knee during each extension.
Leg press
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Why: It allows you to work each leg individually without worrying about stability issues that you face in standing body-weight moves.
Tips for runners: Stay within your active range of motion – you should be able to pull your foot away from the plate when in the bent-knee position.